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Haddock vs. Quinoa — In-Depth Nutrition Comparison

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Differences between haddock and quinoa

  • Haddock has more vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6, while quinoa has more manganese, copper, iron, and fiber.
  • Haddock's daily need coverage for vitamin B12 is 89% higher.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of quinoa is 53.

The food types used in this comparison are Fish, haddock, cooked, dry heat and Quinoa, cooked.

Infographic

Haddock 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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
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 PotassiumPotassium +104.1%
Contains more PhosphorusPhosphorus +82.9%
Contains more SeleniumSelenium +1032.1%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +21.4%
Contains more IronIron +609.5%
Contains more CopperCopper +638.5%
Contains more ZincZinc +172.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +4753.8%

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 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
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 DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +899.8%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +165.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +246.1%
Contains more Vitamin EVitamin E +14.5%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more FolateFolate +223.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 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 ProteinProtein +354.3%
Contains more WaterWater +11.2%
Contains more FatsFats +249.1%
Contains more CarbsCarbs +∞%
~equal in Other ~0.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 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
Contains less Sat. FatSaturated fat -51.9%
Contains more Mono. FatMonounsaturated fat +613.5%
Contains more Poly. FatPolyunsaturated fat +428.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Haddock Quinoa DV% diff.
Vitamin B12 2.13µg 0µg 89%
Selenium 31.7µg 2.8µg 53%
Protein 19.99g 4.4g 31%
Manganese 0.013mg 0.631mg 27%
Vitamin B3 4.119mg 0.412mg 23%
Cholesterol 66mg 0mg 22%
Phosphorus 278mg 152mg 18%
Copper 0.026mg 0.192mg 18%
Vitamin B6 0.327mg 0.123mg 16%
Iron 0.21mg 1.49mg 16%
Sodium 261mg 7mg 11%
Fiber 0g 2.8g 11%
Vitamin B5 0.494mg 10%
Choline 79.6mg 23mg 10%
Magnesium 26mg 64mg 9%
Folate 13µg 42µg 7%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Vitamin B1 0.023mg 0.107mg 7%
Zinc 0.4mg 1.09mg 6%
Polyunsaturated fat 0.204g 1.078g 6%
Potassium 351mg 172mg 5%
Vitamin D 23IU 0IU 3%
Vitamin D 0.6µg 0µg 3%
Vitamin B2 0.069mg 0.11mg 3%
Calories 90kcal 120kcal 2%
Vitamin A 21µg 0µg 2%
Fats 0.55g 1.92g 2%
Vitamin E 0.55mg 0.63mg 1%
Saturated fat 0.111g 0.231g 1%
Monounsaturated fat 0.074g 0.528g 1%
Net carbs 0g 18.5g N/A
Calcium 14mg 17mg 0%
Sugar 0g 0.87g N/A
Vitamin K 0.1µg 0µg 0%
Trans fat 0.005g N/A
Tryptophan 0.26mg 0.052mg 0%
Threonine 1.015mg 0.131mg 0%
Isoleucine 1.067mg 0.157mg 0%
Leucine 1.882mg 0.261mg 0%
Lysine 2.126mg 0.239mg 0%
Methionine 0.686mg 0.096mg 0%
Phenylalanine 0.904mg 0.185mg 0%
Valine 1.193mg 0.185mg 0%
Histidine 0.682mg 0.127mg 0%
Omega-3 - EPA 0.051g 0g N/A
Omega-3 - DHA 0.109g 0.015g N/A
Omega-3 - DPA 0.006g 0g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Haddock 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
42%
Haddock
11%
Quinoa
Minerals Daily Need Coverage Score
41%
Haddock
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 254mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is richer in minerals?
?
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.