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Quinoa vs. Butterbur — In-Depth Nutrition Comparison

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Summary of differences between Quinoa and Butterbur

  • Quinoa has more Phosphorus, Iron, Manganese, Magnesium, Copper, Zinc, and Folate, however, Butterbur is higher in Vitamin C, Potassium, and Calcium.
  • Butterbur covers your daily need of Vitamin C 35% more than Quinoa.
  • Quinoa has 15 times more Iron than Butterbur. While Quinoa has 1.49mg of Iron, Butterbur has only 0.1mg.

These are the specific foods used in this comparison Quinoa, cooked and Butterbur, (fuki), raw.

Infographic

Quinoa vs Butterbur 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
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 10% 31% 58% 3.8% 34% 4.4% 5.1% 0.91% 36% 4.9%
Contains more MagnesiumMagnesium +357.1%
Contains more IronIron +1390%
Contains more CopperCopper +86.4%
Contains more ZincZinc +581.3%
Contains more PhosphorusPhosphorus +1166.7%
Contains more ManganeseManganese +130.3%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +505.9%
Contains more PotassiumPotassium +280.8%
~equal in Sodium ~7mg

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
7
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% 0.3% 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 105% 3% 0% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5% 0%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B6Vitamin B6 +28.1%
Contains more FolateFolate +320%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +900%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

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
4% 95%
Protein: 0.39 g
Fats: 0.04 g
Carbs: 3.61 g
Water: 94.5 g
Other: 1.46 g
Contains more ProteinProtein +1028.2%
Contains more FatsFats +4700%
Contains more CarbsCarbs +490%
Contains more WaterWater +32%
Contains more OtherOther +89.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Butterbur Opinion
Calories 120kcal 14kcal Quinoa
Protein 4.4g 0.39g Quinoa
Fats 1.92g 0.04g Quinoa
Vitamin C 0mg 31.5mg Butterbur
Net carbs 18.5g 3.61g Quinoa
Carbs 21.3g 3.61g Quinoa
Magnesium 64mg 14mg Quinoa
Calcium 17mg 103mg Butterbur
Potassium 172mg 655mg Butterbur
Iron 1.49mg 0.1mg Quinoa
Sugar 0.87g Butterbur
Fiber 2.8g Quinoa
Copper 0.192mg 0.103mg Quinoa
Zinc 1.09mg 0.16mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 12mg Quinoa
Sodium 7mg 7mg
Vitamin A 5IU 50IU Butterbur
Vitamin A RAE 0µg 3µg Butterbur
Vitamin E 0.63mg Quinoa
Manganese 0.631mg 0.274mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.02mg Quinoa
Vitamin B2 0.11mg 0.02mg Quinoa
Vitamin B3 0.412mg 0.2mg Quinoa
Vitamin B5 0.032mg Butterbur
Vitamin B6 0.123mg 0.096mg Quinoa
Folate 42µg 10µg Quinoa
Choline 23mg Quinoa
Saturated Fat 0.231g Butterbur
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Butterbur
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
12%
Butterbur
Minerals Daily Need Coverage Score
38%
Quinoa
19%
Butterbur

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur
Butterbur is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Butterbur
Butterbur is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Butterbur
Butterbur is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Butterbur - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170385/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.