Quinoa vs. Mackerel — In-Depth Nutrition Comparison
Compare
The main differences between quinoa and mackerel
- Quinoa is richer in manganese and fiber, yet mackerel is richer in vitamin B12, selenium, vitamin B3, vitamin B6, vitamin B2, and phosphorus.
- Daily need coverage for vitamin B12 for mackerel is 792% higher.
- Quinoa contains less saturated fat.
- Mackerel has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Fish, mackerel, Atlantic, cooked, dry heat.
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.
| Contains more CalciumCalcium | +13.3% |
| Contains more CopperCopper | +104.3% |
| Contains more ZincZinc | +16% |
| Contains less SodiumSodium | -91.6% |
| Contains more ManganeseManganese | +3055% |
| Contains more MagnesiumMagnesium | +51.6% |
| Contains more PotassiumPotassium | +133.1% |
| Contains more PhosphorusPhosphorus | +82.9% |
| Contains more SeleniumSelenium | +1742.9% |
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 | +∞% |
| Contains more FolateFolate | +2000% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +48.6% |
| Contains more Vitamin B2Vitamin B2 | +274.5% |
| Contains more Vitamin B3Vitamin B3 | +1562.6% |
| Contains more Vitamin B6Vitamin B6 | +274% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 19µg | 792% |
| Selenium | 2.8µg | 51.6µg | 89% |
| Vitamin B3 | 0.412mg | 6.85mg | 40% |
| Protein | 4.4g | 23.85g | 39% |
| Manganese | 0.631mg | 0.02mg | 27% |
| Vitamin B6 | 0.123mg | 0.46mg | 26% |
| Cholesterol | 0mg | 75mg | 25% |
| Fats | 1.92g | 17.81g | 24% |
| Vitamin B2 | 0.11mg | 0.412mg | 23% |
| Polyunsaturated fat | 1.078g | 4.3g | 21% |
| Vitamin B5 | 0.99mg | 20% | |
| Saturated fat | 0.231g | 4.176g | 18% |
| Phosphorus | 152mg | 278mg | 18% |
| Monounsaturated fat | 0.528g | 7.006g | 16% |
| Fiber | 2.8g | 0g | 11% |
| Copper | 0.192mg | 0.094mg | 11% |
| Folate | 42µg | 2µg | 10% |
| Magnesium | 64mg | 97mg | 8% |
| Starch | 17.63g | 7% | |
| Potassium | 172mg | 401mg | 7% |
| Carbs | 21.3g | 0g | 7% |
| Calories | 120kcal | 262kcal | 7% |
| Vitamin A | 0µg | 54µg | 6% |
| Choline | 23mg | 4% | |
| Vitamin B1 | 0.107mg | 0.159mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Sodium | 7mg | 83mg | 3% |
| Zinc | 1.09mg | 0.94mg | 1% |
| Iron | 1.49mg | 1.57mg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 18.5g | 0g | N/A |
| Calcium | 17mg | 15mg | 0% |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0.267mg | 0% |
| Threonine | 0.131mg | 1.045mg | 0% |
| Isoleucine | 0.157mg | 1.099mg | 0% |
| Leucine | 0.261mg | 1.938mg | 0% |
| Lysine | 0.239mg | 2.19mg | 0% |
| Methionine | 0.096mg | 0.706mg | 0% |
| Phenylalanine | 0.185mg | 0.931mg | 0% |
| Valine | 0.185mg | 1.228mg | 0% |
| Histidine | 0.127mg | 0.702mg | 0% |
| Omega-3 - EPA | 0g | 0.504g | N/A |
| Omega-3 - DHA | 0.015g | 0.699g | N/A |
| Omega-3 - DPA | 0g | 0.106g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +34.4% |
| Contains more ProteinProtein | +442% |
| Contains more FatsFats | +827.6% |
| Contains more OtherOther | +558.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -94.5% |
| Contains more Mono. FatMonounsaturated fat | +1226.9% |
| Contains more Poly. FatPolyunsaturated fat | +298.9% |
