Plum vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between plums and quinoa?
- Plums are richer in vitamin C and vitamin A, while quinoa is higher in manganese, phosphorus, iron, copper, magnesium, folate, zinc, and vitamin B6.
- Quinoa's daily need coverage for manganese is 25% higher.
We used Plums, raw and Quinoa, cooked types in this comparison.
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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 less SodiumSodium | -100% |
| Contains more MagnesiumMagnesium | +814.3% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +776.5% |
| Contains more CopperCopper | +236.8% |
| Contains more ZincZinc | +990% |
| Contains more PhosphorusPhosphorus | +850% |
| Contains more ManganeseManganese | +1113.5% |
| Contains more SeleniumSelenium | +∞% |
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 B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +142.3% |
| Contains more Vitamin B1Vitamin B1 | +282.1% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +324.1% |
| Contains more FolateFolate | +740% |
| Contains more CholineCholine | +1110.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.052mg | 0.631mg | 25% |
| Phosphorus | 16mg | 152mg | 19% |
| Iron | 0.17mg | 1.49mg | 17% |
| Copper | 0.057mg | 0.192mg | 15% |
| Magnesium | 7mg | 64mg | 14% |
| Vitamin C | 9.5mg | 0mg | 11% |
| Folate | 5µg | 42µg | 9% |
| Zinc | 0.1mg | 1.09mg | 9% |
| Protein | 0.7g | 4.4g | 7% |
| Starch | 0g | 17.63g | 7% |
| Vitamin B1 | 0.028mg | 0.107mg | 7% |
| Vitamin B6 | 0.029mg | 0.123mg | 7% |
| Polyunsaturated fat | 0.044g | 1.078g | 7% |
| Fiber | 1.4g | 2.8g | 6% |
| Vitamin B2 | 0.026mg | 0.11mg | 6% |
| Vitamin K | 6.4µg | 0µg | 5% |
| Selenium | 0µg | 2.8µg | 5% |
| Choline | 1.9mg | 23mg | 4% |
| Fructose | 3.07g | 4% | |
| Calories | 46kcal | 120kcal | 4% |
| Carbs | 11.42g | 21.3g | 3% |
| Fats | 0.28g | 1.92g | 3% |
| Vitamin B5 | 0.135mg | 3% | |
| Vitamin E | 0.26mg | 0.63mg | 2% |
| Vitamin A | 17µg | 0µg | 2% |
| Monounsaturated fat | 0.134g | 0.528g | 1% |
| Saturated fat | 0.017g | 0.231g | 1% |
| Calcium | 6mg | 17mg | 1% |
| Net carbs | 10.02g | 18.5g | N/A |
| Potassium | 157mg | 172mg | 0% |
| Sugar | 9.92g | 0.87g | N/A |
| Sodium | 0mg | 7mg | 0% |
| Vitamin B3 | 0.417mg | 0.412mg | 0% |
| Tryptophan | 0.009mg | 0.052mg | 0% |
| Threonine | 0.01mg | 0.131mg | 0% |
| Isoleucine | 0.014mg | 0.157mg | 0% |
| Leucine | 0.015mg | 0.261mg | 0% |
| Lysine | 0.016mg | 0.239mg | 0% |
| Methionine | 0.008mg | 0.096mg | 0% |
| Phenylalanine | 0.014mg | 0.185mg | 0% |
| Valine | 0.016mg | 0.185mg | 0% |
| Histidine | 0.009mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +21.8% |
| Contains more ProteinProtein | +528.6% |
| Contains more FatsFats | +585.7% |
| Contains more CarbsCarbs | +86.5% |
| Contains more OtherOther | +108.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -92.6% |
| Contains more Mono. FatMonounsaturated fat | +294% |
| Contains more Poly. FatPolyunsaturated fat | +2350% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
