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  6. Quinoa vs. Salmon raw

Quinoa vs. Salmon raw — In-Depth Nutrition Comparison

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Summary of differences between quinoa and salmon raw

  • Quinoa has more manganese and fiber; however, salmon raw is higher in vitamin B12, selenium, vitamin B6, vitamin B3, vitamin B2, vitamin B1, and potassium.
  • Salmon raw covers your daily need for vitamin B12, 133% more than quinoa.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Fish, salmon, Atlantic, wild, raw.

Infographic

Quinoa vs Salmon raw infographic
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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.
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 21% 3.6% 43% 30% 83% 17% 86% 5.7% 2.1% 199%
Contains more MagnesiumMagnesium +120.7%
Contains more CalciumCalcium +41.7%
Contains more IronIron +86.3%
Contains more ZincZinc +70.3%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +3843.8%
Contains more PotassiumPotassium +184.9%
Contains more CopperCopper +30.2%
Contains more PhosphorusPhosphorus +31.6%
Contains more SeleniumSelenium +1203.6%

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.
Quinoa
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 0% 4% 0% 0% 57% 88% 147% 100% 189% 398% 0% 19% 0%
Contains more Vitamin EVitamin E +∞%
Contains more FolateFolate +68%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +111.2%
Contains more Vitamin B2Vitamin B2 +245.5%
Contains more Vitamin B3Vitamin B3 +1807.8%
Contains more Vitamin B6Vitamin B6 +565%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Salmon raw DV% diff.
Vitamin B12 0µg 3.18µg 133%
Selenium 2.8µg 36.5µg 61%
Vitamin B6 0.123mg 0.818mg 53%
Vitamin B3 0.412mg 7.86mg 47%
Vitamin B5 1.664mg 33%
Protein 4.4g 19.84g 31%
Manganese 0.631mg 0.016mg 27%
Vitamin B2 0.11mg 0.38mg 21%
Cholesterol 0mg 55mg 18%
Fiber 2.8g 0g 11%
Polyunsaturated fat 1.078g 2.539g 10%
Vitamin B1 0.107mg 0.226mg 10%
Potassium 172mg 490mg 9%
Iron 1.49mg 0.8mg 9%
Magnesium 64mg 29mg 8%
Fats 1.92g 6.34g 7%
Starch 17.63g 7%
Phosphorus 152mg 200mg 7%
Carbs 21.3g 0g 7%
Copper 0.192mg 0.25mg 6%
Choline 23mg 4%
Monounsaturated fat 0.528g 2.103g 4%
Vitamin E 0.63mg 4%
Folate 42µg 25µg 4%
Zinc 1.09mg 0.64mg 4%
Saturated fat 0.231g 0.981g 3%
Sodium 7mg 44mg 2%
Calories 120kcal 142kcal 1%
Vitamin A 0µg 12µg 1%
Calcium 17mg 12mg 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.222mg 0%
Threonine 0.131mg 0.87mg 0%
Isoleucine 0.157mg 0.914mg 0%
Leucine 0.261mg 1.613mg 0%
Lysine 0.239mg 1.822mg 0%
Methionine 0.096mg 0.587mg 0%
Phenylalanine 0.185mg 0.775mg 0%
Valine 0.185mg 1.022mg 0%
Histidine 0.127mg 0.584mg 0%
Omega-3 - EPA 0g 0.321g N/A
Omega-3 - DHA 0.015g 1.115g N/A
Omega-3 - DPA 0g 0.287g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
20% 6% 69% 5%
Protein: 19.84 g
Fats: 6.34 g
Carbs: 0 g
Water: 68.5 g
Other: 5.32 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +350.9%
Contains more FatsFats +230.2%
Contains more OtherOther +590.9%
~equal in Water ~68.5g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
17% 37% 45%
Saturated fat: Sat. Fat 0.981 g
Monounsaturated fat: Mono. Fat 2.103 g
Polyunsaturated fat: Poly. Fat 2.539 g
Contains less Sat. FatSaturated fat -76.5%
Contains more Mono. FatMonounsaturated fat +298.3%
Contains more Poly. FatPolyunsaturated fat +135.5%

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. Salmon raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173686/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.