Quinoa vs. Broccoli — In-Depth Nutrition Comparison
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What are the differences between quinoa and broccoli?
- Quinoa is higher in manganese, copper, phosphorus, magnesium, iron, and zinc, yet broccoli is higher in vitamin C, vitamin K, vitamin A, and folate.
- Broccoli's daily need coverage for vitamin C is 99% more.
- Quinoa has 4 times more copper than broccoli. While quinoa has 0.192mg of copper, broccoli has only 0.049mg.
- The glycemic index of broccoli is lower.
We used Quinoa, cooked and Broccoli, raw types in this article.
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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 | +204.8% |
| Contains more IronIron | +104.1% |
| Contains more CopperCopper | +291.8% |
| Contains more ZincZinc | +165.9% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -78.8% |
| Contains more ManganeseManganese | +200.5% |
| Contains more SeleniumSelenium | +12% |
| Contains more CalciumCalcium | +176.5% |
| Contains more PotassiumPotassium | +83.7% |
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.
| Contains more Vitamin B1Vitamin B1 | +50.7% |
| Contains more CholineCholine | +23% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +23.8% |
| Contains more Vitamin B3Vitamin B3 | +55.1% |
| Contains more Vitamin B6Vitamin B6 | +42.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +50% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 89.2mg | 99% |
| Vitamin K | 0µg | 101.6µg | 85% |
| Manganese | 0.631mg | 0.21mg | 18% |
| Copper | 0.192mg | 0.049mg | 16% |
| Phosphorus | 152mg | 66mg | 12% |
| Vitamin B5 | 0.573mg | 11% | |
| Magnesium | 64mg | 21mg | 10% |
| Iron | 1.49mg | 0.73mg | 10% |
| Starch | 17.63g | 0g | 7% |
| Polyunsaturated fat | 1.078g | 0.038g | 7% |
| Zinc | 1.09mg | 0.41mg | 6% |
| Folate | 42µg | 63µg | 5% |
| Carbs | 21.3g | 6.64g | 5% |
| Calories | 120kcal | 34kcal | 4% |
| Potassium | 172mg | 316mg | 4% |
| Vitamin B6 | 0.123mg | 0.175mg | 4% |
| Protein | 4.4g | 2.82g | 3% |
| Vitamin B1 | 0.107mg | 0.071mg | 3% |
| Calcium | 17mg | 47mg | 3% |
| Vitamin A | 0µg | 31µg | 3% |
| Fats | 1.92g | 0.37g | 2% |
| Vitamin E | 0.63mg | 0.78mg | 1% |
| Fructose | 0.68g | 1% | |
| Saturated fat | 0.231g | 0.039g | 1% |
| Choline | 23mg | 18.7mg | 1% |
| Monounsaturated fat | 0.528g | 0.011g | 1% |
| Selenium | 2.8µg | 2.5µg | 1% |
| Fiber | 2.8g | 2.6g | 1% |
| Vitamin B3 | 0.412mg | 0.639mg | 1% |
| Vitamin B2 | 0.11mg | 0.117mg | 1% |
| Sodium | 7mg | 33mg | 1% |
| Net carbs | 18.5g | 4.04g | N/A |
| Sugar | 0.87g | 1.7g | N/A |
| Tryptophan | 0.052mg | 0.033mg | 0% |
| Threonine | 0.131mg | 0.088mg | 0% |
| Isoleucine | 0.157mg | 0.079mg | 0% |
| Leucine | 0.261mg | 0.129mg | 0% |
| Lysine | 0.239mg | 0.135mg | 0% |
| Methionine | 0.096mg | 0.038mg | 0% |
| Phenylalanine | 0.185mg | 0.117mg | 0% |
| Valine | 0.185mg | 0.125mg | 0% |
| Histidine | 0.127mg | 0.059mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +56% |
| Contains more FatsFats | +418.9% |
| Contains more CarbsCarbs | +220.8% |
| Contains more WaterWater | +24.7% |
| Contains more OtherOther | +13% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +2736.8% |
| Contains less Sat. FatSaturated fat | -83.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Galactose
~0g
