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Quinoa vs. Chinese broccoli — In-Depth Nutrition Comparison

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What are the main differences between quinoa and chinese broccoli?

  • Quinoa is richer in manganese, phosphorus, copper, iron, and magnesium, while chinese broccoli is higher in vitamin K, vitamin A, vitamin C, folate, and calcium.
  • Chinese broccoli's daily need coverage for vitamin K is 71% higher.
  • Chinese broccoli has 4 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while chinese broccoli has 41mg.
  • Quinoa has a higher glycemic index (53) than chinese broccoli (32).

We used Quinoa, cooked and Broccoli, chinese, cooked types in this comparison.

Infographic

Quinoa vs Chinese broccoli 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 13% 30% 23% 21% 20% 11% 18% 0.91% 34% 7.1%
Contains more MagnesiumMagnesium +255.6%
Contains more IronIron +166.1%
Contains more CopperCopper +214.8%
Contains more ZincZinc +179.5%
Contains more PhosphorusPhosphorus +270.7%
Contains more ManganeseManganese +139%
Contains more SeleniumSelenium +115.4%
Contains more CalciumCalcium +488.2%
Contains more PotassiumPotassium +51.7%
~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
3
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 94% 27% 9.6% 0% 24% 34% 8.2% 9.5% 16% 0% 212% 74% 14%
Contains more Vitamin EVitamin E +31.3%
Contains more Vitamin B1Vitamin B1 +12.6%
Contains more Vitamin B6Vitamin B6 +75.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +135.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.437mg
~equal in Vitamin B12 ~0µg
~equal in Choline ~25.3mg

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% 94%
Protein: 1.14 g
Fats: 0.72 g
Carbs: 3.81 g
Water: 93.54 g
Other: 0.79 g
Contains more ProteinProtein +286%
Contains more FatsFats +166.7%
Contains more CarbsCarbs +459.1%
Contains more WaterWater +30.6%
~equal in Other ~0.79g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
22% 10% 67%
Saturated fat: Sat. Fat 0.11 g
Monounsaturated fat: Mono. Fat 0.05 g
Polyunsaturated fat: Poly. Fat 0.33 g
Contains more Mono. FatMonounsaturated fat +956%
Contains more Poly. FatPolyunsaturated fat +226.7%
Contains less Sat. FatSaturated fat -52.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Chinese broccoli DV% diff.
Vitamin K 0µg 84.8µg 71%
Vitamin C 0mg 28.2mg 31%
Manganese 0.631mg 0.264mg 16%
Phosphorus 152mg 41mg 16%
Copper 0.192mg 0.061mg 15%
Folate 42µg 99µg 14%
Iron 1.49mg 0.56mg 12%
Magnesium 64mg 18mg 11%
Vitamin A 0µg 82µg 9%
Calcium 17mg 100mg 8%
Starch 17.63g 7%
Protein 4.4g 1.14g 7%
Carbs 21.3g 3.81g 6%
Zinc 1.09mg 0.39mg 6%
Calories 120kcal 22kcal 5%
Polyunsaturated fat 1.078g 0.33g 5%
Vitamin B6 0.123mg 0.07mg 4%
Vitamin B5 0.159mg 3%
Potassium 172mg 261mg 3%
Selenium 2.8µg 1.3µg 3%
Vitamin B2 0.11mg 0.146mg 3%
Fats 1.92g 0.72g 2%
Saturated fat 0.231g 0.11g 1%
Monounsaturated fat 0.528g 0.05g 1%
Vitamin B1 0.107mg 0.095mg 1%
Vitamin E 0.63mg 0.48mg 1%
Fiber 2.8g 2.5g 1%
Net carbs 18.5g 1.31g N/A
Sugar 0.87g 0.84g N/A
Sodium 7mg 7mg 0%
Vitamin B3 0.412mg 0.437mg 0%
Choline 23mg 25.3mg 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 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chinese broccoli
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
40%
Chinese broccoli
Minerals Daily Need Coverage Score
38%
Quinoa
18%
Chinese broccoli

Comparison summary

Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Chinese broccoli
Chinese broccoli is lower in Sugar (difference - 0.03g)
Which food is lower in Saturated fat?
Chinese broccoli
Chinese broccoli is lower in Saturated fat (difference - 0.121g)
Which food is lower in glycemic index?
Chinese broccoli
Chinese broccoli is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Chinese broccoli
Chinese broccoli is relatively richer in vitamins
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. Chinese broccoli - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169392/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.