Quinoa vs. Avocado — In-Depth Nutrition Comparison
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The main differences between quinoa and avocadoes
- Quinoa is richer in manganese, phosphorus, and iron, yet avocadoes are richer in vitamin K, fiber, vitamin C, vitamin B6, folate, and vitamin E.
- Daily need coverage for manganese for quinoa is 21% higher.
- Quinoa contains 3 times more phosphorus than avocadoes. Quinoa contains 152mg of phosphorus, while avocadoes contain 52mg.
- Quinoa contains less saturated fat.
- Avocadoes have a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Avocados, raw, all commercial varieties.
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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 MagnesiumMagnesium | +120.7% |
| Contains more CalciumCalcium | +41.7% |
| Contains more IronIron | +170.9% |
| Contains more ZincZinc | +70.3% |
| Contains more PhosphorusPhosphorus | +192.3% |
| Contains more ManganeseManganese | +344.4% |
| Contains more SeleniumSelenium | +600% |
| Contains more PotassiumPotassium | +182% |
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 B1Vitamin B1 | +59.7% |
| Contains more CholineCholine | +62% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +228.6% |
| Contains more Vitamin B2Vitamin B2 | +18.2% |
| Contains more Vitamin B3Vitamin B3 | +321.8% |
| Contains more Vitamin B6Vitamin B6 | +108.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +92.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B5 | 1.389mg | 28% | |
| Monounsaturated fat | 0.528g | 9.799g | 23% |
| Manganese | 0.631mg | 0.142mg | 21% |
| Fats | 1.92g | 14.66g | 20% |
| Vitamin K | 0µg | 21µg | 18% |
| Fiber | 2.8g | 6.7g | 16% |
| Phosphorus | 152mg | 52mg | 14% |
| Iron | 1.49mg | 0.55mg | 12% |
| Vitamin C | 0mg | 10mg | 11% |
| Folate | 42µg | 81µg | 10% |
| Vitamin B6 | 0.123mg | 0.257mg | 10% |
| Vitamin E | 0.63mg | 2.07mg | 10% |
| Potassium | 172mg | 485mg | 9% |
| Saturated fat | 0.231g | 2.126g | 9% |
| Magnesium | 64mg | 29mg | 8% |
| Vitamin B3 | 0.412mg | 1.738mg | 8% |
| Starch | 17.63g | 0.11g | 7% |
| Polyunsaturated fat | 1.078g | 1.816g | 5% |
| Protein | 4.4g | 2g | 5% |
| Carbs | 21.3g | 8.53g | 4% |
| Zinc | 1.09mg | 0.64mg | 4% |
| Selenium | 2.8µg | 0.4µg | 4% |
| Vitamin B1 | 0.107mg | 0.067mg | 3% |
| Calories | 120kcal | 160kcal | 2% |
| Choline | 23mg | 14.2mg | 2% |
| Vitamin B2 | 0.11mg | 0.13mg | 2% |
| Vitamin A | 0µg | 7µg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Net carbs | 18.5g | 1.83g | N/A |
| Sugar | 0.87g | 0.66g | N/A |
| Copper | 0.192mg | 0.19mg | 0% |
| Sodium | 7mg | 7mg | 0% |
| Tryptophan | 0.052mg | 0.025mg | 0% |
| Threonine | 0.131mg | 0.073mg | 0% |
| Isoleucine | 0.157mg | 0.084mg | 0% |
| Leucine | 0.261mg | 0.143mg | 0% |
| Lysine | 0.239mg | 0.132mg | 0% |
| Methionine | 0.096mg | 0.038mg | 0% |
| Phenylalanine | 0.185mg | 0.097mg | 0% |
| Valine | 0.185mg | 0.107mg | 0% |
| Histidine | 0.127mg | 0.049mg | 0% |
| Fructose | 0.12g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.111g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +120% |
| Contains more CarbsCarbs | +149.7% |
| Contains more FatsFats | +663.5% |
| Contains more OtherOther | +105.2% |
~equal in
Water
~73.23g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.1% |
| Contains more Mono. FatMonounsaturated fat | +1755.9% |
| Contains more Poly. FatPolyunsaturated fat | +68.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +15927.3% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
