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Purslane vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between purslane and quinoa

  • Purslane is richer in vitamin C, potassium, and iron, yet quinoa is richer in phosphorus, manganese, copper, zinc, and folate.
  • Daily need coverage for vitamin C for purslane is 23% higher.
  • Purslane contains 4 times more calcium than quinoa. Purslane contains 65mg of calcium, while quinoa contains 17mg.

Food types used in this article are Purslane, raw and Quinoa, cooked.

Infographic

Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Quinoa
6
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 +282.4%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +33.6%
Contains more CopperCopper +69.9%
Contains more ZincZinc +541.2%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +211.1%
~equal in Magnesium ~64mg

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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Quinoa
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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 B3Vitamin B3 +16.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +127.7%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more FolateFolate +250%
Contains more CholineCholine +79.7%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 WaterWater +29.7%
Contains more OtherOther +76.6%
Contains more ProteinProtein +116.7%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +528.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Purslane Quinoa DV% diff.
Vitamin C 21mg 0mg 23%
Phosphorus 44mg 152mg 15%
Manganese 0.303mg 0.631mg 14%
Fiber 2.8g 11%
Potassium 494mg 172mg 9%
Copper 0.113mg 0.192mg 9%
Folate 12µg 42µg 8%
Zinc 0.17mg 1.09mg 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 7%
Carbs 3.39g 21.3g 6%
Iron 1.99mg 1.49mg 6%
Calories 20kcal 120kcal 5%
Protein 2.03g 4.4g 5%
Vitamin B1 0.047mg 0.107mg 5%
Calcium 65mg 17mg 5%
Vitamin E 0.63mg 4%
Vitamin B6 0.073mg 0.123mg 4%
Selenium 0.9µg 2.8µg 3%
Sodium 45mg 7mg 2%
Fats 0.36g 1.92g 2%
Choline 12.8mg 23mg 2%
Saturated fat 0.231g 1%
Magnesium 68mg 64mg 1%
Monounsaturated fat 0.528g 1%
Vitamin B5 0.036mg 1%
Net carbs 3.39g 18.5g N/A
Sugar 0.87g N/A
Vitamin B2 0.112mg 0.11mg 0%
Vitamin B3 0.48mg 0.412mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Purslane 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
12%
Purslane
11%
Quinoa
Minerals Daily Need Coverage Score
30%
Purslane
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Purslane
Purslane is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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.
Which food is richer in vitamins?
?
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.