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Butterbur vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between butterbur and quinoa

  • Butterbur has more vitamin C, potassium, and calcium; however, quinoa is higher in phosphorus, iron, manganese, magnesium, copper, zinc, and folate.
  • Butterbur covers your daily need for vitamin C, 35% more than quinoa.
  • Butterbur has 6 times more calcium than quinoa. While butterbur has 103mg of calcium, quinoa has only 17mg.

These are the specific foods used in this comparison Butterbur, (fuki), raw and Quinoa, cooked.

Infographic

Butterbur vs Quinoa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Quinoa
Quinoa
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +505.9%
Contains more PotassiumPotassium +280.8%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +1390%
Contains more CopperCopper +86.4%
Contains more ZincZinc +581.3%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +130.3%
Contains more SeleniumSelenium +211.1%
~equal in Sodium ~7mg

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.
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
Quinoa
Quinoa
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more FolateFolate +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Butterbur Quinoa DV% diff.
Vitamin C 31.5mg 0mg 35%
Phosphorus 12mg 152mg 20%
Iron 0.1mg 1.49mg 17%
Manganese 0.274mg 0.631mg 16%
Potassium 655mg 172mg 14%
Magnesium 14mg 64mg 12%
Fiber 2.8g 11%
Copper 0.103mg 0.192mg 10%
Calcium 103mg 17mg 9%
Protein 0.39g 4.4g 8%
Zinc 0.16mg 1.09mg 8%
Folate 10µg 42µg 8%
Starch 17.63g 7%
Vitamin B1 0.02mg 0.107mg 7%
Vitamin B2 0.02mg 0.11mg 7%
Polyunsaturated fat 1.078g 7%
Carbs 3.61g 21.3g 6%
Calories 14kcal 120kcal 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Fats 0.04g 1.92g 3%
Selenium 0.9µg 2.8µg 3%
Vitamin B6 0.096mg 0.123mg 2%
Vitamin B3 0.2mg 0.412mg 1%
Vitamin B5 0.032mg 1%
Saturated fat 0.231g 1%
Monounsaturated fat 0.528g 1%
Protein per 100 calories 2.8g 3.7g N/A
Calories per 10 g protein 359kcal 273kcal N/A
Weight per 100 calories 714g 83g N/A
Net carbs 3.61g 18.5g N/A
Sugar 0.87g N/A
Sodium 7mg 7mg 0%
Vitamin A 3µg 0µg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more WaterWater +32%
Contains more OtherOther +89.6%
Contains more ProteinProtein +1028.2%
Contains more FatsFats +4700%
Contains more CarbsCarbs +490%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.