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  6. Pea raw vs. Quinoa

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

Pea raw 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 24% 7.5% 22% 55% 59% 34% 46% 0.65% 53% 9.8%
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 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%
~equal in Iron ~1.49mg
~equal in Copper ~0.192mg

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.
Pea raw
Pea raw
10
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 133% 13% 2.6% 0% 67% 30% 39% 6.2% 39% 0% 62% 49% 15%
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 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%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Pea raw Quinoa 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 14% 79%
Protein: 5.42 g
Fats: 0.4 g
Carbs: 14.45 g
Water: 78.86 g
Other: 0.87 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 +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
24% 12% 64%
Saturated fat: Sat. Fat 0.071 g
Monounsaturated fat: Mono. Fat 0.035 g
Polyunsaturated fat: Poly. Fat 0.187 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 -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
88% 2% 7% 3%
Starch: 0 g
Sucrose: 4.99 g
Glucose: 0.12 g
Fructose: 0.39 g
Lactose: 0 g
Maltose: 0.17 g
Galactose: 0 g
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

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. Pea raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170419/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.