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Custard apple vs. Quinoa — In-Depth Nutrition Comparison

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Summary of differences between custard apple and quinoa

  • Custard apple has more vitamin C, vitamin B6, and potassium; however, quinoa is higher in phosphorus, magnesium, and iron.
  • Custard apple covers your daily need for vitamin C, 21% more than quinoa.
  • Custard apple has 2 times more potassium than quinoa. While custard apple has 382mg of potassium, quinoa has only 172mg.

These are the specific foods used in this comparison Custard-apple, (bullock's-heart), raw and Quinoa, cooked.

Infographic

Custard apple 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 13% 9% 34% 27% 0% 0% 9% 0.52% 0% 0%
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 +76.5%
Contains more PotassiumPotassium +122.1%
Contains less SodiumSodium -42.9%
Contains more MagnesiumMagnesium +255.6%
Contains more IronIron +109.9%
Contains more PhosphorusPhosphorus +623.8%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 64% 0.67% 0% 0% 20% 23% 9.4% 8.1% 51% 0% 0% 0% 0%
Quinoa
4
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +21.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +79.7%
Contains more Vitamin B1Vitamin B1 +33.8%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 25% 72%
Protein: 1.7 g
Fats: 0.6 g
Carbs: 25.2 g
Water: 71.5 g
Other: 1 g
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 CarbsCarbs +18.3%
Contains more OtherOther +29.9%
Contains more ProteinProtein +158.8%
Contains more FatsFats +220%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
100%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0 g
Polyunsaturated fat: Poly. Fat 0 g
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
~equal in Saturated fat ~0.231g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Custard apple Quinoa DV% diff.
Manganese 0.631mg 27%
Copper 0.192mg 21%
Vitamin C 19.2mg 0mg 21%
Phosphorus 21mg 152mg 19%
Magnesium 18mg 64mg 11%
Folate 42µg 11%
Zinc 1.09mg 10%
Iron 0.71mg 1.49mg 10%
Vitamin B6 0.221mg 0.123mg 8%
Polyunsaturated fat 1.078g 7%
Starch 17.63g 7%
Potassium 382mg 172mg 6%
Protein 1.7g 4.4g 5%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B5 0.135mg 3%
Fiber 2.4g 2.8g 2%
Fats 0.6g 1.92g 2%
Vitamin B1 0.08mg 0.107mg 2%
Vitamin B3 0.5mg 0.412mg 1%
Monounsaturated fat 0.528g 1%
Calories 101kcal 120kcal 1%
Vitamin B2 0.1mg 0.11mg 1%
Calcium 30mg 17mg 1%
Carbs 25.2g 21.3g 1%
Net carbs 22.8g 18.5g N/A
Sugar 0.87g N/A
Sodium 4mg 7mg 0%
Vitamin A 2µg 0µg 0%
Saturated fat 0.231g 0.231g 0%
Tryptophan 0.007mg 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.037mg 0.239mg 0%
Methionine 0.004mg 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard apple Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Custard apple
11%
Quinoa
Minerals Daily Need Coverage Score
9%
Custard apple
38%
Quinoa

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 1)
Which food is lower in Sugar?
Custard apple
Custard apple is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Custard apple
Custard apple contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Saturated fat?
?
The foods are relatively equal in Saturated fat (0.231 g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Custard apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171725/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.