Pea raw vs. Quinoa — In-Depth Nutrition Comparison
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Differences between pea raw and quinoa
- Pea raw has more vitamin C, vitamin K, vitamin A, vitamin B1, fiber, vitamin B3, and folate, while quinoa has more manganese, magnesium, and phosphorus.
- Pea raw's daily need coverage for vitamin C is 44% higher.
The food types used in this comparison are Peas, green, raw and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +47.1% |
| Contains more PotassiumPotassium | +41.9% |
| Contains more ZincZinc | +13.8% |
| Contains less SodiumSodium | -28.6% |
| Contains more MagnesiumMagnesium | +93.9% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +53.9% |
| Contains more SeleniumSelenium | +55.6% |
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.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +407.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +37.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +54.8% |
| Contains more CholineCholine | +23.5% |
| Contains more Vitamin EVitamin E | +384.6% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +23.2% |
| Contains more OtherOther | +13% |
| Contains more FatsFats | +380% |
| Contains more CarbsCarbs | +47.4% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -69.3% |
| Contains more Mono. FatMonounsaturated fat | +1408.6% |
| Contains more Poly. FatPolyunsaturated fat | +476.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin C | 40mg | 0mg | 44% |
| Vitamin K | 24.8µg | 0µg | 21% |
| Vitamin B1 | 0.266mg | 0.107mg | 13% |
| Fiber | 5.7g | 2.8g | 12% |
| Manganese | 0.41mg | 0.631mg | 10% |
| Vitamin B3 | 2.09mg | 0.412mg | 10% |
| Starch | 17.63g | 7% | |
| Magnesium | 33mg | 64mg | 7% |
| Folate | 65µg | 42µg | 6% |
| Phosphorus | 108mg | 152mg | 6% |
| Polyunsaturated fat | 0.187g | 1.078g | 6% |
| Vitamin B6 | 0.169mg | 0.123mg | 4% |
| Vitamin A | 38µg | 0µg | 4% |
| Vitamin E | 0.13mg | 0.63mg | 3% |
| Vitamin B5 | 0.104mg | 2% | |
| Vitamin B2 | 0.132mg | 0.11mg | 2% |
| Protein | 5.42g | 4.4g | 2% |
| Selenium | 1.8µg | 2.8µg | 2% |
| Calories | 81kcal | 120kcal | 2% |
| Fats | 0.4g | 1.92g | 2% |
| Copper | 0.176mg | 0.192mg | 2% |
| Potassium | 244mg | 172mg | 2% |
| Carbs | 14.45g | 21.3g | 2% |
| Zinc | 1.24mg | 1.09mg | 1% |
| Calcium | 25mg | 17mg | 1% |
| Choline | 28.4mg | 23mg | 1% |
| Saturated fat | 0.071g | 0.231g | 1% |
| Monounsaturated fat | 0.035g | 0.528g | 1% |
| Net carbs | 8.75g | 18.5g | N/A |
| Iron | 1.47mg | 1.49mg | 0% |
| Sugar | 5.67g | 0.87g | N/A |
| Sodium | 5mg | 7mg | 0% |
| Tryptophan | 0.037mg | 0.052mg | 0% |
| Threonine | 0.203mg | 0.131mg | 0% |
| Isoleucine | 0.195mg | 0.157mg | 0% |
| Leucine | 0.323mg | 0.261mg | 0% |
| Lysine | 0.317mg | 0.239mg | 0% |
| Methionine | 0.082mg | 0.096mg | 0% |
| Phenylalanine | 0.2mg | 0.185mg | 0% |
| Valine | 0.235mg | 0.185mg | 0% |
| Histidine | 0.107mg | 0.127mg | 0% |
| Fructose | 0.39g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
35%
11%
Minerals Daily Need Coverage Score
31%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 4.8g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 1)
Which food is cheaper?
Quinoa is cheaper (difference - $0.3)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Pea raw contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Pea raw is lower in Saturated fat (difference - 0.16g)
Which food is richer in vitamins?
Pea raw is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)