Quinoa vs. Dried fruit — In-Depth Nutrition Comparison
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How are quinoa and dried fruit different?
- Quinoa is higher in manganese, phosphorus, and folate; however, dried fruit is richer in vitamin A, potassium, vitamin E, fiber, copper, iron, and vitamin B3.
- Daily need coverage for vitamin A for dried fruit is 72% higher.
- Quinoa contains 4 times more folate than dried fruit. While quinoa contains 42µg of folate, dried fruit contains only 10µg.
- Dried fruit has a lower glycemic index (31) than quinoa (53).
Quinoa, cooked and Apricots, dried, sulfured, uncooked are the varieties used in this article.
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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 | +100% |
| Contains more ZincZinc | +179.5% |
| Contains more PhosphorusPhosphorus | +114.1% |
| Contains less SodiumSodium | -30% |
| Contains more ManganeseManganese | +168.5% |
| Contains more SeleniumSelenium | +27.3% |
| Contains more CalciumCalcium | +223.5% |
| Contains more PotassiumPotassium | +575.6% |
| Contains more IronIron | +78.5% |
| Contains more CopperCopper | +78.6% |
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 B1Vitamin B1 | +613.3% |
| Contains more Vitamin B2Vitamin B2 | +48.6% |
| Contains more FolateFolate | +320% |
| Contains more CholineCholine | +65.5% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +587.3% |
| Contains more Vitamin B3Vitamin B3 | +528.4% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Potassium | 172mg | 1162mg | 29% |
| Vitamin E | 0.63mg | 4.33mg | 25% |
| Vitamin A | 0µg | 180µg | 20% |
| Fiber | 2.8g | 7.3g | 18% |
| Copper | 0.192mg | 0.343mg | 17% |
| Manganese | 0.631mg | 0.235mg | 17% |
| Fructose | 12.47g | 16% | |
| Iron | 1.49mg | 2.66mg | 15% |
| Carbs | 21.3g | 62.64g | 14% |
| Vitamin B3 | 0.412mg | 2.589mg | 14% |
| Phosphorus | 152mg | 71mg | 12% |
| Vitamin B5 | 0.516mg | 10% | |
| Folate | 42µg | 10µg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Vitamin B1 | 0.107mg | 0.015mg | 8% |
| Polyunsaturated fat | 1.078g | 0.074g | 7% |
| Starch | 17.63g | 0.35g | 7% |
| Calories | 120kcal | 241kcal | 6% |
| Zinc | 1.09mg | 0.39mg | 6% |
| Calcium | 17mg | 55mg | 4% |
| Vitamin B2 | 0.11mg | 0.074mg | 3% |
| Vitamin K | 0µg | 3.1µg | 3% |
| Fats | 1.92g | 0.51g | 2% |
| Protein | 4.4g | 3.39g | 2% |
| Vitamin B6 | 0.123mg | 0.143mg | 2% |
| Choline | 23mg | 13.9mg | 2% |
| Monounsaturated fat | 0.528g | 0.074g | 1% |
| Selenium | 2.8µg | 2.2µg | 1% |
| Saturated fat | 0.231g | 0.017g | 1% |
| Vitamin C | 0mg | 1mg | 1% |
| Net carbs | 18.5g | 55.34g | N/A |
| Sugar | 0.87g | 53.44g | N/A |
| Sodium | 7mg | 10mg | 0% |
| Tryptophan | 0.052mg | 0.016mg | 0% |
| Threonine | 0.131mg | 0.073mg | 0% |
| Isoleucine | 0.157mg | 0.063mg | 0% |
| Leucine | 0.261mg | 0.105mg | 0% |
| Lysine | 0.239mg | 0.083mg | 0% |
| Methionine | 0.096mg | 0.015mg | 0% |
| Phenylalanine | 0.185mg | 0.062mg | 0% |
| Valine | 0.185mg | 0.078mg | 0% |
| Histidine | 0.127mg | 0.047mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
3.39 g
Fats:
0.51 g
Carbs:
62.64 g
Water:
30.89 g
Other:
2.57 g
| Contains more ProteinProtein | +29.8% |
| Contains more FatsFats | +276.5% |
| Contains more WaterWater | +131.8% |
| Contains more CarbsCarbs | +194.1% |
| Contains more OtherOther | +233.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.017 g
Monounsaturated fat:
Mono. Fat
0.074 g
Polyunsaturated fat:
Poly. Fat
0.074 g
| Contains more Mono. FatMonounsaturated fat | +613.5% |
| Contains more Poly. FatPolyunsaturated fat | +1356.8% |
| Contains less Sat. FatSaturated fat | -92.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0.35 g
Sucrose:
7.89 g
Glucose:
33.08 g
Fructose:
12.47 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +4937.1% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
