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  6. Poblano vs. Quinoa

Poblano vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between poblano and quinoa

  • Poblano is higher than quinoa in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, copper, manganese, and magnesium.
  • Poblano covers your daily vitamin A needs 409% more than quinoa.
  • Poblano contains 29 times more vitamin B6 than quinoa. While poblano contains 3.535mg of vitamin B6, quinoa contains only 0.123mg.

Food varieties used in this article are Peppers, ancho, dried and Quinoa, cooked.

Infographic

Poblano 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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Quinoa
Quinoa
1
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 MagnesiumMagnesium +76.6%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +1301.7%
Contains more IronIron +633.6%
Contains more CopperCopper +164.6%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +32.2%
Contains more ManganeseManganese +102.7%
Contains less SodiumSodium -83.7%
~equal in Selenium ~2.8µg

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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Quinoa
Quinoa
2
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 +67.3%
Contains more Vitamin B2Vitamin B2 +1950%
Contains more Vitamin B3Vitamin B3 +1454.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +2774%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Poblano Quinoa DV% diff.
Vitamin B6 3.535mg 0.123mg 262%
Vitamin B2 2.255mg 0.11mg 165%
Iron 10.93mg 1.49mg 118%
Vitamin A 1022µg 0µg 114%
Fiber 21.6g 2.8g 75%
Potassium 2411mg 172mg 66%
Vitamin B5 1.993mg 40%
Vitamin B3 6.403mg 0.412mg 37%
Copper 0.508mg 0.192mg 35%
Manganese 1.279mg 0.631mg 28%
Polyunsaturated fat 4.511g 1.078g 23%
Protein 11.86g 4.4g 15%
Magnesium 113mg 64mg 12%
Carbs 51.42g 21.3g 10%
Fats 8.2g 1.92g 10%
Calories 281kcal 120kcal 8%
Folate 69µg 42µg 7%
Starch 17.63g 7%
Phosphorus 201mg 152mg 7%
Vitamin B1 0.179mg 0.107mg 6%
Vitamin E 0.63mg 4%
Calcium 61mg 17mg 4%
Choline 23mg 4%
Zinc 1.42mg 1.09mg 3%
Saturated fat 0.82g 0.231g 3%
Sodium 43mg 7mg 2%
Vitamin C 2mg 0mg 2%
Net carbs 29.82g 18.5g N/A
Sugar 0.87g N/A
Selenium 2.9µg 2.8µg 0%
Monounsaturated fat 0.492g 0.528g 0%
Tryptophan 0.155mg 0.052mg 0%
Threonine 0.425mg 0.131mg 0%
Isoleucine 0.373mg 0.157mg 0%
Leucine 0.605mg 0.261mg 0%
Lysine 0.515mg 0.239mg 0%
Methionine 0.142mg 0.096mg 0%
Phenylalanine 0.361mg 0.185mg 0%
Valine 0.489mg 0.185mg 0%
Histidine 0.232mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Quinoa
Quinoa
1
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 +169.5%
Contains more FatsFats +327.1%
Contains more CarbsCarbs +141.4%
Contains more OtherOther +664.9%
Contains more WaterWater +216.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 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 more Poly. FatPolyunsaturated fat +318.5%
Contains less Sat. FatSaturated fat -71.8%
~equal in Monounsaturated fat ~0.528g

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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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.