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  6. Quinoa vs. Blueberry pie

Quinoa vs. Blueberry pie — In-Depth Nutrition Comparison

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Summary of differences between quinoa and blueberry pie

  • Quinoa has more phosphorus, manganese, copper, magnesium, zinc, and vitamin B6; however, blueberry pie is higher in vitamin B1 and selenium.
  • Blueberry pie covers your daily need for vitamin B1, 12741% more than quinoa.
  • Quinoa has 8 times more magnesium than blueberry pie. While quinoa has 64mg of magnesium, blueberry pie has only 8mg.
  • Quinoa has less saturated fat.

These are the specific foods used in this comparison Quinoa, cooked and Pie, blueberry, prepared from recipe.

Infographic

Quinoa vs Blueberry pie 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 2.1% 4.4% 46% 22% 5.5% 13% 24% 39% 40%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +142.9%
Contains more PotassiumPotassium +244%
Contains more IronIron +21.1%
Contains more CopperCopper +186.6%
Contains more ZincZinc +445%
Contains more PhosphorusPhosphorus +406.7%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +110.3%
Contains more SeleniumSelenium +164.3%

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
4
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%
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 2.3% 0.67% 0% 0% 38250% 30% 22% 7.4% 7.8% 0% 0% 17% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +261.8%
Contains more FolateFolate +82.6%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +142890.7%
Contains more Vitamin B2Vitamin B2 +20%
Contains more Vitamin B3Vitamin B3 +189.8%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Blueberry pie DV% diff.
Vitamin B1 0.107mg 153mg 12741%
Phosphorus 152mg 30mg 17%
Fats 1.92g 11.9g 15%
Manganese 0.631mg 0.3mg 14%
Copper 0.192mg 0.067mg 14%
Polyunsaturated fat 1.078g 3.08g 13%
Magnesium 64mg 8mg 13%
Saturated fat 0.231g 2.911g 12%
Monounsaturated fat 0.528g 5.121g 11%
Fiber 2.8g 11%
Selenium 2.8µg 7.4µg 8%
Sodium 7mg 185mg 8%
Zinc 1.09mg 0.2mg 8%
Vitamin B6 0.123mg 0.034mg 7%
Starch 17.63g 7%
Calories 120kcal 245kcal 6%
Folate 42µg 23µg 5%
Vitamin B3 0.412mg 1.194mg 5%
Carbs 21.3g 33.5g 4%
Vitamin E 0.63mg 4%
Potassium 172mg 50mg 4%
Choline 23mg 4%
Iron 1.49mg 1.23mg 3%
Protein 4.4g 2.7g 3%
Vitamin B2 0.11mg 0.132mg 2%
Vitamin B5 0.124mg 2%
Calcium 17mg 7mg 1%
Vitamin C 0mg 0.7mg 1%
Net carbs 18.5g 33.5g N/A
Sugar 0.87g N/A
Vitamin A 0µg 2µg 0%
Tryptophan 0.052mg 0.029mg 0%
Threonine 0.131mg 0.073mg 0%
Isoleucine 0.157mg 0.09mg 0%
Leucine 0.261mg 0.179mg 0%
Lysine 0.239mg 0.057mg 0%
Methionine 0.096mg 0.046mg 0%
Phenylalanine 0.185mg 0.127mg 0%
Valine 0.185mg 0.108mg 0%
Histidine 0.127mg 0.056mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
3% 12% 34% 51%
Protein: 2.7 g
Fats: 11.9 g
Carbs: 33.5 g
Water: 51.2 g
Other: 0.7 g
Contains more ProteinProtein +63%
Contains more WaterWater +39.9%
Contains more FatsFats +519.8%
Contains more CarbsCarbs +57.3%
~equal in Other ~0.7g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
26% 46% 28%
Saturated fat: Sat. Fat 2.911 g
Monounsaturated fat: Mono. Fat 5.121 g
Polyunsaturated fat: Poly. Fat 3.08 g
Contains less Sat. FatSaturated fat -92.1%
Contains more Mono. FatMonounsaturated fat +869.9%
Contains more Poly. FatPolyunsaturated fat +185.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Blueberry pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172779/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.