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  6. Quinoa vs. Apple

Quinoa vs. Apple — In-Depth Nutrition Comparison

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Significant differences between Quinoa and Apple

  • The amount of Manganese, Phosphorus, Copper, Iron, Magnesium, Folate, Zinc, Vitamin B1, Vitamin B2, and Vitamin B6 in Quinoa is higher than in Apple.
  • Quinoa covers your daily Manganese needs 26% more than Apple.
  • Apple has 27 times less Zinc than Quinoa. Quinoa has 1.09mg of Zinc, while Apple has 0.04mg.

Specific food types used in this comparison are Quinoa, cooked and Apples, raw, with skin.

Infographic

Quinoa vs Apple 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.
Quinoa
Quinoa
9
:
1
Apple
Apple
Contains more Calcium +183.3%
Contains more Iron +1141.7%
Contains more Magnesium +1180%
Contains more Phosphorus +1281.8%
Contains more Potassium +60.7%
Contains more Zinc +2625%
Contains more Copper +611.1%
Contains more Manganese +1702.9%
Contains more Selenium +∞%
Contains less Sodium -85.7%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Apple
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 5% 4% 5% 10% 1% 2% 9% 5% 0%
Contains more Calcium +183.3%
Contains more Iron +1141.7%
Contains more Magnesium +1180%
Contains more Phosphorus +1281.8%
Contains more Potassium +60.7%
Contains more Zinc +2625%
Contains more Copper +611.1%
Contains more Manganese +1702.9%
Contains more Selenium +∞%
Contains less Sodium -85.7%

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.
Quinoa
Quinoa
6
:
4
Apple
Apple
Contains more Vitamin E +250%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +352.7%
Contains more Vitamin B6 +200%
Contains more Folate +1300%
Contains more Vitamin A +980%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Apple
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 4% 0% 16% 5% 6% 2% 4% 10% 3% 0% 6%
Contains more Vitamin E +250%
Contains more Vitamin B1 +529.4%
Contains more Vitamin B2 +323.1%
Contains more Vitamin B3 +352.7%
Contains more Vitamin B6 +200%
Contains more Folate +1300%
Contains more Vitamin A +980%
Contains more Vitamin C +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Apple
Apple
Contains more Protein +1592.3%
Contains more Fats +1029.4%
Contains more Carbs +54.2%
Contains more Other +285%
Contains more Water +19.5%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Apple
14% 86%
Protein: 0.26 g
Fats: 0.17 g
Carbs: 13.81 g
Water: 85.56 g
Other: 0.2 g
Contains more Protein +1592.3%
Contains more Fats +1029.4%
Contains more Carbs +54.2%
Contains more Other +285%
Contains more Water +19.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Apple
Apple
Contains more Monounsaturated Fat +7442.9%
Contains more Polyunsaturated fat +2013.7%
Contains less Saturated Fat -87.9%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Apple
33% 8% 59%
Saturated Fat: 0.028 g
Monounsaturated Fat: 0.007 g
Polyunsaturated fat: 0.051 g
Contains more Monounsaturated Fat +7442.9%
Contains more Polyunsaturated fat +2013.7%
Contains less Saturated Fat -87.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Apple
Apple
Contains more Starch +35160%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Apple
20% 23% 56%
Starch: 0.05 g
Sucrose: 2.07 g
Glucose: 2.43 g
Fructose: 5.9 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +35160%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Apple Opinion
Net carbs 18.5g 11.41g Quinoa
Protein 4.4g 0.26g Quinoa
Fats 1.92g 0.17g Quinoa
Carbs 21.3g 13.81g Quinoa
Calories 120kcal 52kcal Quinoa
Starch 17.63g 0.05g Quinoa
Fructose 5.9g Apple
Sugar 0.87g 10.39g Quinoa
Fiber 2.8g 2.4g Quinoa
Calcium 17mg 6mg Quinoa
Iron 1.49mg 0.12mg Quinoa
Magnesium 64mg 5mg Quinoa
Phosphorus 152mg 11mg Quinoa
Potassium 172mg 107mg Quinoa
Sodium 7mg 1mg Apple
Zinc 1.09mg 0.04mg Quinoa
Copper 0.192mg 0.027mg Quinoa
Manganese 0.631mg 0.035mg Quinoa
Selenium 2.8µg 0µg Quinoa
Vitamin A 5IU 54IU Apple
Vitamin A RAE 0µg 3µg Apple
Vitamin E 0.63mg 0.18mg Quinoa
Vitamin C 0mg 4.6mg Apple
Vitamin B1 0.107mg 0.017mg Quinoa
Vitamin B2 0.11mg 0.026mg Quinoa
Vitamin B3 0.412mg 0.091mg Quinoa
Vitamin B5 0.061mg Apple
Vitamin B6 0.123mg 0.041mg Quinoa
Folate 42µg 3µg Quinoa
Vitamin K 0µg 2.2µg Apple
Tryptophan 0.052mg 0.001mg Quinoa
Threonine 0.131mg 0.006mg Quinoa
Isoleucine 0.157mg 0.006mg Quinoa
Leucine 0.261mg 0.013mg Quinoa
Lysine 0.239mg 0.012mg Quinoa
Methionine 0.096mg 0.001mg Quinoa
Phenylalanine 0.185mg 0.006mg Quinoa
Valine 0.185mg 0.012mg Quinoa
Histidine 0.127mg 0.005mg Quinoa
Saturated Fat 0.231g 0.028g Apple
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.007g Quinoa
Polyunsaturated fat 1.078g 0.051g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Apple
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
11%
Quinoa
5%
Apple
Minerals Daily Need Coverage Score
38%
Quinoa
4%
Apple

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 9.52g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Apple
Apple contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Apple
Apple is lower in Saturated Fat (difference - 0.203g)
Which food is lower in glycemic index?
Apple
Apple is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Apple - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171688/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.