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  6. Fruit salad vs. Quinoa

Fruit salad vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between fruit salad and quinoa

  • Fruit salad has more vitamin A; however, quinoa is richer in manganese, phosphorus, copper, iron, magnesium, folate, zinc, vitamin B1, and vitamin B2.
  • Quinoa covers your daily manganese needs 21% more than fruit salad.
  • Quinoa has 120 times less vitamin A than fruit salad. Fruit salad has 600IU of vitamin A, while quinoa has 5IU.

Specific food types used in this comparison are Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Quinoa, cooked.

Infographic

Fruit salad 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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Quinoa
Quinoa
9
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 less SodiumSodium -28.6%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +496%
Contains more CopperCopper +284%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +985.7%
Contains more ManganeseManganese +317.9%

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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Quinoa
Quinoa
7
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 B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +872.7%
Contains more Vitamin B2Vitamin B2 +685.7%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more FolateFolate +1300%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fruit salad Quinoa DV% diff.
Manganese 0.151mg 0.631mg 21%
Phosphorus 14mg 152mg 20%
Iron 0.25mg 1.49mg 16%
Copper 0.05mg 0.192mg 16%
Magnesium 8mg 64mg 13%
Folate 3µg 42µg 10%
Zinc 0.14mg 1.09mg 9%
Protein 0.51g 4.4g 8%
Vitamin B1 0.011mg 0.107mg 8%
Vitamin B2 0.014mg 0.11mg 7%
Fiber 1g 2.8g 7%
Vitamin B6 0.027mg 0.123mg 7%
Starch 17.63g 7%
Polyunsaturated fat 0.011g 1.078g 7%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Calories 50kcal 120kcal 4%
Vitamin C 3.3mg 0mg 4%
Vitamin A 30µg 0µg 3%
Carbs 13.05g 21.3g 3%
Fats 0.03g 1.92g 3%
Potassium 116mg 172mg 2%
Saturated fat 0.004g 0.231g 1%
Monounsaturated fat 0.005g 0.528g 1%
Vitamin B5 0.053mg 1%
Calcium 11mg 17mg 1%
Net carbs 12.05g 18.5g N/A
Sugar 0.87g N/A
Sodium 5mg 7mg 0%
Vitamin B3 0.356mg 0.412mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Quinoa
Quinoa
4
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 WaterWater +20.3%
Contains more ProteinProtein +762.7%
Contains more FatsFats +6300%
Contains more CarbsCarbs +63.2%
Contains more OtherOther +196.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 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 less Sat. FatSaturated fat -98.3%
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +9700%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.