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  6. Chinook salmon vs. Quinoa

Chinook salmon vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between Chinook salmon and Quinoa?

  • Chinook salmon is higher in Vitamin B12, Selenium, Vitamin B3, Phosphorus, Vitamin B6, and Vitamin A RAE, yet Quinoa is higher in Manganese, and Copper.
  • Chinook salmon's daily need coverage for Vitamin B12 is 120% more.

We used Fish, salmon, chinook, cooked, dry heat and Quinoa, cooked types in this article.

Infographic

Chinook salmon vs Quinoa infographic
Infographic link

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.
Chinook salmon
Chinook salmon
5
:
5
Quinoa
Quinoa
Contains more Calcium +64.7%
Contains more Magnesium +90.6%
Contains more Phosphorus +144.1%
Contains more Potassium +193.6%
Contains more Selenium +1571.4%
Contains more Iron +63.7%
Contains less Sodium -88.3%
Contains more Zinc +94.6%
Contains more Copper +262.3%
Contains more Manganese +3221.1%
Chinook salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 9% 35% 88% 159% 45% 8% 16% 18% 3% 256%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +64.7%
Contains more Magnesium +90.6%
Contains more Phosphorus +144.1%
Contains more Potassium +193.6%
Contains more Selenium +1571.4%
Contains more Iron +63.7%
Contains less Sodium -88.3%
Contains more Zinc +94.6%
Contains more Copper +262.3%
Contains more Manganese +3221.1%

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.
Chinook salmon
Chinook salmon
7
:
5
Quinoa
Quinoa
Contains more Vitamin A +9820%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +2338.1%
Contains more Vitamin B6 +275.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +143.2%
Contains more Folate +20%
Chinook salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 30% 0% 0% 14% 11% 36% 189% 52% 107% 27% 359% 0%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +9820%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +40%
Contains more Vitamin B3 +2338.1%
Contains more Vitamin B6 +275.6%
Contains more Vitamin B12 +∞%
Contains more Vitamin B1 +143.2%
Contains more Folate +20%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
3
Quinoa
Quinoa
Contains more Protein +484.5%
Contains more Fats +596.9%
Contains more Carbs +∞%
Equal in Water - 71.61
Equal in Other - 0.77
Chinook salmon
26% 13% 66%
Protein: 25.72 g
Fats: 13.38 g
Carbs: 0 g
Water: 65.6 g
Other: 0 g
Quinoa
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 Protein +484.5%
Contains more Fats +596.9%
Contains more Carbs +∞%
Equal in Water - 71.61
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Chinook salmon
Chinook salmon
2
:
1
Quinoa
Quinoa
Contains more Monounsaturated Fat +987.5%
Contains more Polyunsaturated fat +146.9%
Contains less Saturated Fat -92.8%
Chinook salmon
28% 49% 23%
Saturated Fat: 3.214 g
Monounsaturated Fat: 5.742 g
Polyunsaturated fat: 2.662 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +987.5%
Contains more Polyunsaturated fat +146.9%
Contains less Saturated Fat -92.8%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Chinook salmon Quinoa
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in price ok
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Chinook salmon Quinoa Opinion
Net carbs 0g 18.5g Quinoa
Protein 25.72g 4.4g Chinook salmon
Fats 13.38g 1.92g Chinook salmon
Carbs 0g 21.3g Quinoa
Calories 231kcal 120kcal Chinook salmon
Starch 17.63g Quinoa
Sugar 0.87g Chinook salmon
Fiber 0g 2.8g Quinoa
Calcium 28mg 17mg Chinook salmon
Iron 0.91mg 1.49mg Quinoa
Magnesium 122mg 64mg Chinook salmon
Phosphorus 371mg 152mg Chinook salmon
Potassium 505mg 172mg Chinook salmon
Sodium 60mg 7mg Quinoa
Zinc 0.56mg 1.09mg Quinoa
Copper 0.053mg 0.192mg Quinoa
Manganese 0.019mg 0.631mg Quinoa
Selenium 46.8µg 2.8µg Chinook salmon
Vitamin A 496IU 5IU Chinook salmon
Vitamin A RAE 149µg 0µg Chinook salmon
Vitamin E 0.63mg Quinoa
Vitamin C 4.1mg 0mg Chinook salmon
Vitamin B1 0.044mg 0.107mg Quinoa
Vitamin B2 0.154mg 0.11mg Chinook salmon
Vitamin B3 10.045mg 0.412mg Chinook salmon
Vitamin B5 0.865mg Chinook salmon
Vitamin B6 0.462mg 0.123mg Chinook salmon
Folate 35µg 42µg Quinoa
Vitamin B12 2.87µg 0µg Chinook salmon
Tryptophan 0.288mg 0.052mg Chinook salmon
Threonine 1.127mg 0.131mg Chinook salmon
Isoleucine 1.185mg 0.157mg Chinook salmon
Leucine 2.09mg 0.261mg Chinook salmon
Lysine 2.362mg 0.239mg Chinook salmon
Methionine 0.761mg 0.096mg Chinook salmon
Phenylalanine 1.004mg 0.185mg Chinook salmon
Valine 1.325mg 0.185mg Chinook salmon
Histidine 0.757mg 0.127mg Chinook salmon
Cholesterol 85mg 0mg Quinoa
Saturated Fat 3.214g 0.231g Quinoa
Omega-3 - DHA 0.727g 0.015g Chinook salmon
Omega-3 - EPA 1.01g 0g Chinook salmon
Omega-3 - DPA 0.296g 0g Chinook salmon
Monounsaturated Fat 5.742g 0.528g Chinook salmon
Polyunsaturated fat 2.662g 1.078g Chinook salmon

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Chinook salmon Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
68%
Chinook salmon
11%
Quinoa
Minerals Daily Need Coverage Score
63%
Chinook salmon
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 53mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 85mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 2.983g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $15)
Which food is lower in Sugar?
Chinook salmon
Chinook salmon is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Chinook salmon
Chinook salmon is lower in glycemic index (difference - 53)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Chinook salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171999/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.