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Quinoa vs. Brussels sprouts — In-Depth Nutrition Comparison

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A recap on differences between quinoa and Brussels sprouts

  • Quinoa is higher in copper, manganese, phosphorus, magnesium, and zinc, yet Brussels sprouts are higher in vitamin K, vitamin C, vitamin A, vitamin B6, and potassium.
  • Brussels sprouts cover your daily vitamin K needs 148% more than quinoa.
  • Quinoa contains 3 times more magnesium than Brussels sprouts. While quinoa contains 64mg of magnesium, Brussels sprouts contain only 23mg.

Food varieties used in this article are Quinoa, cooked and Brussels sprouts, raw.

Infographic

Quinoa vs Brussels sprouts 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.
Quinoa
7
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 16% 13% 34% 53% 23% 11% 30% 3.3% 44% 8.7%
Contains more MagnesiumMagnesium +178.3%
Contains more CopperCopper +174.3%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +120.3%
Contains less SodiumSodium -72%
Contains more ManganeseManganese +87.2%
Contains more SeleniumSelenium +75%
Contains more CalciumCalcium +147.1%
Contains more PotassiumPotassium +126.2%
~equal in Iron ~1.4mg

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
2
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 283% 13% 18% 0% 35% 21% 14% 19% 51% 0% 443% 46% 10%
Contains more Vitamin B2Vitamin B2 +22.2%
Contains more CholineCholine +20.4%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +39.7%
Contains more Vitamin B1Vitamin B1 +29.9%
Contains more Vitamin B3Vitamin B3 +80.8%
Contains more Vitamin B6Vitamin B6 +78%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +45.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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% 9% 86%
Protein: 3.38 g
Fats: 0.3 g
Carbs: 8.95 g
Water: 86 g
Other: 1.37 g
Contains more ProteinProtein +30.2%
Contains more FatsFats +540%
Contains more CarbsCarbs +138%
Contains more WaterWater +20.1%
Contains more OtherOther +77.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
100%
Saturated fat: Sat. Fat 0.062 g
Monounsaturated fat: Mono. Fat 0.023 g
Polyunsaturated fat: Poly. Fat 153 g
Contains more Mono. FatMonounsaturated fat +2195.7%
Contains less Sat. FatSaturated fat -73.2%
Contains more Poly. FatPolyunsaturated fat +14092.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
21% 37% 42%
Starch: 0 g
Sucrose: 0.46 g
Glucose: 0.81 g
Fructose: 0.93 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Brussels sprouts DV% diff.
Polyunsaturated fat 1.078g 153g 1013%
Vitamin K 0µg 177µg 148%
Vitamin C 0mg 85mg 94%
Copper 0.192mg 0.07mg 14%
Manganese 0.631mg 0.337mg 13%
Phosphorus 152mg 69mg 12%
Magnesium 64mg 23mg 10%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.219mg 7%
Zinc 1.09mg 0.42mg 6%
Potassium 172mg 389mg 6%
Vitamin B5 0.309mg 6%
Folate 42µg 61µg 5%
Fiber 2.8g 3.8g 4%
Vitamin A 0µg 38µg 4%
Carbs 21.3g 8.95g 4%
Calories 120kcal 43kcal 4%
Vitamin B1 0.107mg 0.139mg 3%
Calcium 17mg 42mg 3%
Vitamin E 0.63mg 0.88mg 2%
Selenium 2.8µg 1.6µg 2%
Protein 4.4g 3.38g 2%
Vitamin B2 0.11mg 0.09mg 2%
Vitamin B3 0.412mg 0.745mg 2%
Fats 1.92g 0.3g 2%
Saturated fat 0.231g 0.062g 1%
Fructose 0.93g 1%
Sodium 7mg 25mg 1%
Monounsaturated fat 0.528g 0.023g 1%
Choline 23mg 19.1mg 1%
Iron 1.49mg 1.4mg 1%
Net carbs 18.5g 5.15g N/A
Sugar 0.87g 2.2g N/A
Tryptophan 0.052mg 0.037mg 0%
Threonine 0.131mg 0.12mg 0%
Isoleucine 0.157mg 0.132mg 0%
Leucine 0.261mg 0.152mg 0%
Lysine 0.239mg 0.154mg 0%
Methionine 0.096mg 0.032mg 0%
Phenylalanine 0.185mg 0.098mg 0%
Valine 0.185mg 0.155mg 0%
Histidine 0.127mg 0.076mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Brussels sprouts
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
11%
Quinoa
73%
Brussels sprouts
Minerals Daily Need Coverage Score
38%
Quinoa
24%
Brussels sprouts

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.33g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 18mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 53)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Saturated fat?
Brussels sprouts
Brussels sprouts is lower in Saturated fat (difference - 0.169g)
Which food is richer in vitamins?
Brussels sprouts
Brussels sprouts is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Brussels sprouts - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170383/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.