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  6. Caviar vs. Quinoa

Caviar vs. Quinoa — In-Depth Nutrition Comparison

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How are caviar and quinoa different?

  • Caviar has more vitamin B12, iron, selenium, choline, magnesium, vitamin B2, phosphorus, and calcium than quinoa.
  • Daily need coverage for vitamin B12 for caviar is 833% higher.
  • Caviar has a lower glycemic index (0) than quinoa (53).

Fish, caviar, black, and red, granular and Quinoa, cooked are the varieties used in this article.

Infographic

Caviar 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.
Caviar
Caviar
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 214% 83% 16% 446% 37% 26% 153% 196% 6.5% 357%
Quinoa
Quinoa
4
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 MagnesiumMagnesium +368.8%
Contains more CalciumCalcium +1517.6%
Contains more IronIron +697.3%
Contains more PhosphorusPhosphorus +134.2%
Contains more SeleniumSelenium +2239.3%
Contains more CopperCopper +74.5%
Contains more ZincZinc +14.7%
Contains less SodiumSodium -99.5%
Contains more ManganeseManganese +1162%
~equal in Potassium ~172mg

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.
Caviar
Caviar
11
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% 90% 38% 44% 48% 143% 2.3% 210% 74% 2500% 1.5% 38% 268%
Quinoa
Quinoa
1
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 EVitamin E +200%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +77.6%
Contains more Vitamin B2Vitamin B2 +463.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +160.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +19%
Contains more CholineCholine +2034.3%
Contains more Vitamin B3Vitamin B3 +243.3%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Caviar Quinoa DV% diff.
Vitamin B12 20µg 0µg 833%
Cholesterol 588mg 0mg 196%
Iron 11.88mg 1.49mg 130%
Selenium 65.5µg 2.8µg 114%
Choline 490.9mg 23mg 85%
Vitamin B5 3.5mg 70%
Sodium 1500mg 7mg 65%
Magnesium 300mg 64mg 56%
Polyunsaturated fat 7.405g 1.078g 42%
Protein 24.6g 4.4g 40%
Vitamin B2 0.62mg 0.11mg 39%
Vitamin A 271µg 0µg 30%
Phosphorus 356mg 152mg 29%
Calcium 275mg 17mg 26%
Fats 17.9g 1.92g 25%
Manganese 0.05mg 0.631mg 25%
Saturated fat 4.06g 0.231g 17%
Vitamin D 2.9µg 0µg 15%
Vitamin D 117IU 0IU 15%
Vitamin B6 0.32mg 0.123mg 15%
Fiber 0g 2.8g 11%
Monounsaturated fat 4.631g 0.528g 10%
Copper 0.11mg 0.192mg 9%
Vitamin E 1.89mg 0.63mg 8%
Calories 264kcal 120kcal 7%
Vitamin B1 0.19mg 0.107mg 7%
Starch 17.63g 7%
Carbs 4g 21.3g 6%
Vitamin B3 0.12mg 0.412mg 2%
Folate 50µg 42µg 2%
Zinc 0.95mg 1.09mg 1%
Vitamin K 0.6µg 0µg 1%
Net carbs 4g 18.5g N/A
Potassium 181mg 172mg 0%
Sugar 0g 0.87g N/A
Tryptophan 0.323mg 0.052mg 0%
Threonine 1.263mg 0.131mg 0%
Isoleucine 1.035mg 0.157mg 0%
Leucine 2.133mg 0.261mg 0%
Lysine 1.834mg 0.239mg 0%
Methionine 0.646mg 0.096mg 0%
Phenylalanine 1.071mg 0.185mg 0%
Valine 1.263mg 0.185mg 0%
Histidine 0.649mg 0.127mg 0%
Omega-3 - EPA 2.741g 0g N/A
Omega-3 - DHA 3.8g 0.015g N/A
Omega-3 - DPA 0.229g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Caviar
Caviar
3
25% 18% 4% 48% 6%
Protein: 24.6 g
Fats: 17.9 g
Carbs: 4 g
Water: 47.5 g
Other: 6 g
Quinoa
Quinoa
2
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 +459.1%
Contains more FatsFats +832.3%
Contains more OtherOther +679.2%
Contains more CarbsCarbs +432.5%
Contains more WaterWater +50.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Caviar
Caviar
2
25% 29% 46%
Saturated fat: Sat. Fat 4.06 g
Monounsaturated fat: Mono. Fat 4.631 g
Polyunsaturated fat: Poly. Fat 7.405 g
Quinoa
Quinoa
1
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 +777.1%
Contains more Poly. FatPolyunsaturated fat +586.9%
Contains less Sat. FatSaturated fat -94.3%

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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. Caviar - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174188/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.