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 for 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.
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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 | +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% |
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 EVitamin 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 | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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.
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in Sodium | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin C | 0mg | 31.5mg | 35% |
| Phosphorus | 152mg | 12mg | 20% |
| Iron | 1.49mg | 0.1mg | 17% |
| Manganese | 0.631mg | 0.274mg | 16% |
| Potassium | 172mg | 655mg | 14% |
| Magnesium | 64mg | 14mg | 12% |
| Fiber | 2.8g | 11% | |
| Copper | 0.192mg | 0.103mg | 10% |
| Calcium | 17mg | 103mg | 9% |
| Zinc | 1.09mg | 0.16mg | 8% |
| Folate | 42µg | 10µg | 8% |
| Protein | 4.4g | 0.39g | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Vitamin B2 | 0.11mg | 0.02mg | 7% |
| Vitamin B1 | 0.107mg | 0.02mg | 7% |
| Carbs | 21.3g | 3.61g | 6% |
| Calories | 120kcal | 14kcal | 5% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Selenium | 2.8µg | 0.9µg | 3% |
| Fats | 1.92g | 0.04g | 3% |
| Vitamin B6 | 0.123mg | 0.096mg | 2% |
| Vitamin B3 | 0.412mg | 0.2mg | 1% |
| Vitamin B5 | 0.032mg | 1% | |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 18.5g | 3.61g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 7mg | 0% |
| Vitamin A | 0µg | 3µg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
12%
Minerals Daily Need Coverage Score
38%
19%
Comparison summary
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Butterbur is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Butterbur is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Butterbur is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food contains less Sodium?
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The foods are relatively equal in Sodium (7 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)