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  6. Fruit preserves vs. Quinoa

Fruit preserves vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between fruit preserves and quinoa

  • Fruit preserves are richer in vitamin C, yet quinoa is richer in manganese, phosphorus, magnesium, iron, copper, zinc, vitamin B6, folate, and vitamin B1.
  • Daily need coverage for manganese for quinoa is 26% higher.

Food types used in this article are Jams and preserves and Quinoa, cooked.

Infographic

Fruit preserves 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 2.9% 6% 6.8% 18% 33% 1.6% 8.1% 4.2% 5.2% 11%
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 more CalciumCalcium +17.6%
Contains more MagnesiumMagnesium +1500%
Contains more PotassiumPotassium +123.4%
Contains more IronIron +204.1%
Contains more CopperCopper +92%
Contains more ZincZinc +1716.7%
Contains more PhosphorusPhosphorus +700%
Contains less SodiumSodium -78.1%
Contains more ManganeseManganese +1477.5%
Contains more SeleniumSelenium +40%

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 29% 0% 2.4% 0% 4% 18% 0.68% 1.2% 4.6% 0% 0% 8.3% 5.6%
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 B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +425%
Contains more Vitamin B1Vitamin B1 +568.8%
Contains more Vitamin B2Vitamin B2 +44.7%
Contains more Vitamin B3Vitamin B3 +1044.4%
Contains more Vitamin B6Vitamin B6 +515%
Contains more FolateFolate +281.8%
Contains more CholineCholine +125.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Fruit preserves Quinoa DV% diff.
Manganese 0.04mg 0.631mg 26%
Phosphorus 19mg 152mg 19%
Carbs 68.86g 21.3g 16%
Magnesium 4mg 64mg 14%
Iron 0.49mg 1.49mg 13%
Copper 0.1mg 0.192mg 10%
Vitamin C 8.8mg 0mg 10%
Zinc 0.06mg 1.09mg 9%
Calories 278kcal 120kcal 8%
Folate 11µg 42µg 8%
Vitamin B6 0.02mg 0.123mg 8%
Protein 0.37g 4.4g 8%
Vitamin B1 0.016mg 0.107mg 8%
Fiber 1.1g 2.8g 7%
Polyunsaturated fat 0g 1.078g 7%
Starch 17.63g 7%
Vitamin B2 0.076mg 0.11mg 3%
Vitamin E 0.12mg 0.63mg 3%
Potassium 77mg 172mg 3%
Fats 0.07g 1.92g 3%
Vitamin B3 0.036mg 0.412mg 2%
Choline 10.2mg 23mg 2%
Selenium 2µg 2.8µg 1%
Sodium 32mg 7mg 1%
Saturated fat 0.01g 0.231g 1%
Monounsaturated fat 0.038g 0.528g 1%
Net carbs 67.76g 18.5g N/A
Calcium 20mg 17mg 0%
Sugar 48.5g 0.87g N/A
Vitamin B5 0.02mg 0%
Tryptophan 0.008mg 0.052mg 0%
Threonine 0.023mg 0.131mg 0%
Isoleucine 0.017mg 0.157mg 0%
Leucine 0.037mg 0.261mg 0%
Lysine 0.03mg 0.239mg 0%
Methionine 0.001mg 0.096mg 0%
Phenylalanine 0.021mg 0.185mg 0%
Valine 0.021mg 0.185mg 0%
Histidine 0.014mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
69% 30%
Protein: 0.37 g
Fats: 0.07 g
Carbs: 68.86 g
Water: 30.47 g
Other: 0.23 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 CarbsCarbs +223.3%
Contains more ProteinProtein +1089.2%
Contains more FatsFats +2642.9%
Contains more WaterWater +135%
Contains more OtherOther +234.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
21% 79%
Saturated fat: Sat. Fat 0.01 g
Monounsaturated fat: Mono. Fat 0.038 g
Polyunsaturated fat: Poly. Fat 0 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 -95.7%
Contains more Mono. FatMonounsaturated fat +1289.5%
Contains more Poly. FatPolyunsaturated fat +∞%

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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 preserves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169641/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.