Broccoli vs. Quinoa — In-Depth Nutrition Comparison
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What are the differences between broccoli and quinoa?
- Broccoli is higher in vitamin C, vitamin K, vitamin A, and folate, yet quinoa is higher in manganese, copper, phosphorus, magnesium, iron, and zinc.
- Broccoli's daily need coverage for vitamin C is 99% more.
- The glycemic index of broccoli is lower.
We used Broccoli, raw and Quinoa, cooked types in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more CalciumCalcium | +176.5% |
| Contains more PotassiumPotassium | +83.7% |
| Contains more MagnesiumMagnesium | +204.8% |
| Contains more IronIron | +104.1% |
| Contains more CopperCopper | +291.8% |
| Contains more ZincZinc | +165.9% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +200.5% |
| Contains more SeleniumSelenium | +12% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +55.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +50.7% |
| Contains more CholineCholine | +23% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 89.2mg | 0mg | 99% |
| Vitamin K | 101.6µg | 0µg | 85% |
| Manganese | 0.21mg | 0.631mg | 18% |
| Copper | 0.049mg | 0.192mg | 16% |
| Phosphorus | 66mg | 152mg | 12% |
| Vitamin B5 | 0.573mg | 11% | |
| Magnesium | 21mg | 64mg | 10% |
| Iron | 0.73mg | 1.49mg | 10% |
| Starch | 0g | 17.63g | 7% |
| Polyunsaturated fat | 0.038g | 1.078g | 7% |
| Zinc | 0.41mg | 1.09mg | 6% |
| Folate | 63µg | 42µg | 5% |
| Carbs | 6.64g | 21.3g | 5% |
| Calories | 34kcal | 120kcal | 4% |
| Potassium | 316mg | 172mg | 4% |
| Vitamin B6 | 0.175mg | 0.123mg | 4% |
| Protein | 2.82g | 4.4g | 3% |
| Vitamin B1 | 0.071mg | 0.107mg | 3% |
| Calcium | 47mg | 17mg | 3% |
| Vitamin A | 31µg | 0µg | 3% |
| Fats | 0.37g | 1.92g | 2% |
| Vitamin E | 0.78mg | 0.63mg | 1% |
| Fructose | 0.68g | 1% | |
| Saturated fat | 0.039g | 0.231g | 1% |
| Choline | 18.7mg | 23mg | 1% |
| Monounsaturated fat | 0.011g | 0.528g | 1% |
| Selenium | 2.5µg | 2.8µg | 1% |
| Fiber | 2.6g | 2.8g | 1% |
| Vitamin B3 | 0.639mg | 0.412mg | 1% |
| Vitamin B2 | 0.117mg | 0.11mg | 1% |
| Sodium | 33mg | 7mg | 1% |
| Net carbs | 4.04g | 18.5g | N/A |
| Sugar | 1.7g | 0.87g | N/A |
| Tryptophan | 0.033mg | 0.052mg | 0% |
| Threonine | 0.088mg | 0.131mg | 0% |
| Isoleucine | 0.079mg | 0.157mg | 0% |
| Leucine | 0.129mg | 0.261mg | 0% |
| Lysine | 0.135mg | 0.239mg | 0% |
| Methionine | 0.038mg | 0.096mg | 0% |
| Phenylalanine | 0.117mg | 0.185mg | 0% |
| Valine | 0.125mg | 0.185mg | 0% |
| Histidine | 0.059mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +13% |
| Contains more ProteinProtein | +56% |
| Contains more FatsFats | +418.9% |
| Contains more CarbsCarbs | +220.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -83.1% |
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +2736.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Galactose
~0g
