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  6. Quinoa vs. Butterbur

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.

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
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
Quinoa
6
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 105% 0% 1% 0% 5% 4.6% 3.8% 1.9% 22% 0% 0% 7.5%
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 Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Butterbur 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%
Protein 4.4g 0.39g 8%
Zinc 1.09mg 0.16mg 8%
Folate 42µg 10µg 8%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.02mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Polyunsaturated fat 1.078g 7%
Carbs 21.3g 3.61g 6%
Calories 120kcal 14kcal 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Fats 1.92g 0.04g 3%
Selenium 2.8µg 0.9µg 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%
Protein per 100 calories 3.7g 2.8g N/A
Calories per 10 g protein 273kcal 359kcal N/A
Weight per 100 calories 83g 714g N/A
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

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
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%

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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. 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.