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  6. Sea bass vs. Quinoa

Sea bass vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between sea bass and quinoa

  • Sea bass is higher in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B3, yet quinoa is higher in manganese, copper, fiber, and folate.
  • Sea bass covers your daily vitamin B12 needs 184% more than quinoa.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Fish, bass, striped, cooked, dry heat and Quinoa, cooked.

Infographic

Sea bass 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Quinoa
Quinoa
6
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 +11.8%
Contains more PotassiumPotassium +90.7%
Contains more PhosphorusPhosphorus +67.1%
Contains more SeleniumSelenium +1571.4%
Contains more MagnesiumMagnesium +25.5%
Contains more IronIron +38%
Contains more CopperCopper +380%
Contains more ZincZinc +113.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +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.
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% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Quinoa
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 AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +520.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +181.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more FolateFolate +320%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Sea bass Quinoa DV% diff.
Vitamin B12 4.41µg 0µg 184%
Selenium 46.8µg 2.8µg 80%
Protein 22.73g 4.4g 37%
Cholesterol 103mg 0mg 34%
Manganese 0.019mg 0.631mg 27%
Vitamin B6 0.346mg 0.123mg 17%
Vitamin B5 0.865mg 17%
Copper 0.04mg 0.192mg 17%
Phosphorus 254mg 152mg 15%
Vitamin B3 2.558mg 0.412mg 13%
Fiber 0g 2.8g 11%
Folate 10µg 42µg 8%
Carbs 0g 21.3g 7%
Starch 17.63g 7%
Vitamin B2 0.037mg 0.11mg 6%
Zinc 0.51mg 1.09mg 5%
Iron 1.08mg 1.49mg 5%
Potassium 328mg 172mg 5%
Sodium 88mg 7mg 4%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin A 31µg 0µg 3%
Magnesium 51mg 64mg 3%
Saturated fat 0.65g 0.231g 2%
Fats 2.99g 1.92g 2%
Monounsaturated fat 0.846g 0.528g 1%
Vitamin B1 0.115mg 0.107mg 1%
Calories 124kcal 120kcal 0%
Net carbs 0g 18.5g N/A
Calcium 19mg 17mg 0%
Sugar 0.87g N/A
Polyunsaturated fat 1.005g 1.078g 0%
Tryptophan 0.255mg 0.052mg 0%
Threonine 0.997mg 0.131mg 0%
Isoleucine 1.047mg 0.157mg 0%
Leucine 1.848mg 0.261mg 0%
Lysine 2.088mg 0.239mg 0%
Methionine 0.673mg 0.096mg 0%
Phenylalanine 0.887mg 0.185mg 0%
Valine 1.171mg 0.185mg 0%
Histidine 0.669mg 0.127mg 0%
Omega-3 - EPA 0.217g 0g N/A
Omega-3 - DHA 0.75g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Quinoa
Quinoa
1
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 ProteinProtein +416.6%
Contains more FatsFats +55.7%
Contains more OtherOther +19.5%
Contains more CarbsCarbs +∞%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Quinoa
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
Contains more Mono. FatMonounsaturated fat +60.2%
Contains less Sat. FatSaturated fat -64.5%
~equal in Polyunsaturated fat ~1.078g

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.