Quinoa vs. Plum — In-Depth Nutrition Comparison
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What are the main differences between quinoa and plums?
- Quinoa is richer in manganese, phosphorus, iron, copper, magnesium, folate, zinc, and vitamin B6, while plums are higher in vitamin C and vitamin A.
- Quinoa's daily need coverage for manganese is 25% higher.
- Plums have 11 times less zinc than quinoa. Quinoa has 1.09mg of zinc, while plums have 0.1mg.
We used Quinoa, cooked and Plums, raw types in this comparison.
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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 | +814.3% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +776.5% |
| Contains more CopperCopper | +236.8% |
| Contains more ZincZinc | +990% |
| Contains more PhosphorusPhosphorus | +850% |
| Contains more ManganeseManganese | +1113.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -100% |
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 | +142.3% |
| Contains more Vitamin B1Vitamin B1 | +282.1% |
| Contains more Vitamin B2Vitamin B2 | +323.1% |
| Contains more Vitamin B6Vitamin B6 | +324.1% |
| Contains more FolateFolate | +740% |
| Contains more CholineCholine | +1110.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.052mg | 25% |
| Phosphorus | 152mg | 16mg | 19% |
| Iron | 1.49mg | 0.17mg | 17% |
| Copper | 0.192mg | 0.057mg | 15% |
| Magnesium | 64mg | 7mg | 14% |
| Vitamin C | 0mg | 9.5mg | 11% |
| Folate | 42µg | 5µg | 9% |
| Zinc | 1.09mg | 0.1mg | 9% |
| Protein | 4.4g | 0.7g | 7% |
| Starch | 17.63g | 0g | 7% |
| Vitamin B1 | 0.107mg | 0.028mg | 7% |
| Vitamin B6 | 0.123mg | 0.029mg | 7% |
| Polyunsaturated fat | 1.078g | 0.044g | 7% |
| Fiber | 2.8g | 1.4g | 6% |
| Vitamin B2 | 0.11mg | 0.026mg | 6% |
| Vitamin K | 0µg | 6.4µg | 5% |
| Selenium | 2.8µg | 0µg | 5% |
| Choline | 23mg | 1.9mg | 4% |
| Fructose | 3.07g | 4% | |
| Calories | 120kcal | 46kcal | 4% |
| Carbs | 21.3g | 11.42g | 3% |
| Fats | 1.92g | 0.28g | 3% |
| Vitamin B5 | 0.135mg | 3% | |
| Vitamin E | 0.63mg | 0.26mg | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Monounsaturated fat | 0.528g | 0.134g | 1% |
| Saturated fat | 0.231g | 0.017g | 1% |
| Calcium | 17mg | 6mg | 1% |
| Net carbs | 18.5g | 10.02g | N/A |
| Potassium | 172mg | 157mg | 0% |
| Sugar | 0.87g | 9.92g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Vitamin B3 | 0.412mg | 0.417mg | 0% |
| Tryptophan | 0.052mg | 0.009mg | 0% |
| Threonine | 0.131mg | 0.01mg | 0% |
| Isoleucine | 0.157mg | 0.014mg | 0% |
| Leucine | 0.261mg | 0.015mg | 0% |
| Lysine | 0.239mg | 0.016mg | 0% |
| Methionine | 0.096mg | 0.008mg | 0% |
| Phenylalanine | 0.185mg | 0.014mg | 0% |
| Valine | 0.185mg | 0.016mg | 0% |
| Histidine | 0.127mg | 0.009mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +528.6% |
| Contains more FatsFats | +585.7% |
| Contains more CarbsCarbs | +86.5% |
| Contains more OtherOther | +108.1% |
| Contains more WaterWater | +21.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +294% |
| Contains more Poly. FatPolyunsaturated fat | +2350% |
| Contains less Sat. FatSaturated fat | -92.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
