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  6. Quinoa vs. Sea bass

Quinoa vs. Sea bass — In-Depth Nutrition Comparison

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A recap on differences between quinoa and sea bass

  • Quinoa is higher in manganese, copper, fiber, and folate, yet sea bass is higher in vitamin B12, selenium, vitamin B6, phosphorus, and vitamin B3.
  • Sea bass covers your daily vitamin B12 needs 184% more than quinoa.
  • The glycemic index of sea bass is lower.

Food varieties used in this article are Quinoa, cooked and Fish, bass, striped, cooked, dry heat.

Infographic

Quinoa vs Sea bass 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
6
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 36% 5.7% 29% 41% 13% 14% 109% 11% 2.5% 255%
Contains more MagnesiumMagnesium +25.5%
Contains more IronIron +38%
Contains more CopperCopper +380%
Contains more ZincZinc +113.7%
Contains less SodiumSodium -92%
Contains more ManganeseManganese +3221.1%
Contains more CalciumCalcium +11.8%
Contains more PotassiumPotassium +90.7%
Contains more PhosphorusPhosphorus +67.1%
Contains more SeleniumSelenium +1571.4%

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
4
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 0% 10% 0% 0% 29% 8.5% 48% 52% 80% 551% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +197.3%
Contains more FolateFolate +320%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +520.9%
Contains more Vitamin B6Vitamin B6 +181.3%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Sea bass DV% diff.
Vitamin B12 0µg 4.41µg 184%
Selenium 2.8µg 46.8µg 80%
Protein 4.4g 22.73g 37%
Cholesterol 0mg 103mg 34%
Manganese 0.631mg 0.019mg 27%
Vitamin B6 0.123mg 0.346mg 17%
Vitamin B5 0.865mg 17%
Copper 0.192mg 0.04mg 17%
Phosphorus 152mg 254mg 15%
Vitamin B3 0.412mg 2.558mg 13%
Fiber 2.8g 0g 11%
Folate 42µg 10µg 8%
Carbs 21.3g 0g 7%
Starch 17.63g 7%
Vitamin B2 0.11mg 0.037mg 6%
Zinc 1.09mg 0.51mg 5%
Iron 1.49mg 1.08mg 5%
Potassium 172mg 328mg 5%
Sodium 7mg 88mg 4%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin A 0µg 31µg 3%
Magnesium 64mg 51mg 3%
Saturated fat 0.231g 0.65g 2%
Fats 1.92g 2.99g 2%
Monounsaturated fat 0.528g 0.846g 1%
Vitamin B1 0.107mg 0.115mg 1%
Calories 120kcal 124kcal 0%
Net carbs 18.5g 0g N/A
Calcium 17mg 19mg 0%
Sugar 0.87g N/A
Polyunsaturated fat 1.078g 1.005g 0%
Tryptophan 0.052mg 0.255mg 0%
Threonine 0.131mg 0.997mg 0%
Isoleucine 0.157mg 1.047mg 0%
Leucine 0.261mg 1.848mg 0%
Lysine 0.239mg 2.088mg 0%
Methionine 0.096mg 0.673mg 0%
Phenylalanine 0.185mg 0.887mg 0%
Valine 0.185mg 1.171mg 0%
Histidine 0.127mg 0.669mg 0%
Omega-3 - EPA 0g 0.217g N/A
Omega-3 - DHA 0.015g 0.75g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
23% 3% 73%
Protein: 22.73 g
Fats: 2.99 g
Carbs: 0 g
Water: 73.36 g
Other: 0.92 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +416.6%
Contains more FatsFats +55.7%
Contains more OtherOther +19.5%
~equal in Water ~73.36g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
26% 34% 40%
Saturated fat: Sat. Fat 0.65 g
Monounsaturated fat: Mono. Fat 0.846 g
Polyunsaturated fat: Poly. Fat 1.005 g
Contains less Sat. FatSaturated fat -64.5%
Contains more Mono. FatMonounsaturated fat +60.2%
~equal in Polyunsaturated fat ~1.005g

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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. Sea bass - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174228/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.