Quinoa vs. Sardines — In-Depth Nutrition Comparison
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A recap on differences between quinoa and sardines
- Quinoa is higher in manganese, yet sardines are higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and iron.
- Sardines cover your daily vitamin B12 needs 373% more than quinoa.
- Quinoa contains 6 times more manganese than sardines. While quinoa contains 0.631mg of manganese, sardines contain only 0.108mg.
- The amount of sodium in quinoa is lower.
- The glycemic index of sardines is lower.
Food varieties used in this article are Quinoa, cooked and Fish, sardine, Atlantic, canned in oil, drained solids with bone.
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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 | +64.1% |
| Contains less SodiumSodium | -97.7% |
| Contains more ManganeseManganese | +484.3% |
| Contains more CalciumCalcium | +2147.1% |
| Contains more PotassiumPotassium | +130.8% |
| Contains more IronIron | +96% |
| Contains more ZincZinc | +20.2% |
| Contains more PhosphorusPhosphorus | +222.4% |
| Contains more SeleniumSelenium | +1782.1% |
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 | +33.8% |
| Contains more FolateFolate | +320% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +223.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +106.4% |
| Contains more Vitamin B3Vitamin B3 | +1173.1% |
| Contains more Vitamin B6Vitamin B6 | +35.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +226.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 8.94µg | 373% |
| Selenium | 2.8µg | 52.7µg | 91% |
| Phosphorus | 152mg | 490mg | 48% |
| Cholesterol | 0mg | 142mg | 47% |
| Protein | 4.4g | 24.62g | 40% |
| Calcium | 17mg | 382mg | 37% |
| Vitamin B3 | 0.412mg | 5.245mg | 30% |
| Polyunsaturated fat | 1.078g | 5.148g | 27% |
| Vitamin D | 0IU | 193IU | 24% |
| Vitamin D | 0µg | 4.8µg | 24% |
| Manganese | 0.631mg | 0.108mg | 23% |
| Iron | 1.49mg | 2.92mg | 18% |
| Fats | 1.92g | 11.45g | 15% |
| Sodium | 7mg | 307mg | 13% |
| Vitamin B5 | 0.642mg | 13% | |
| Fiber | 2.8g | 0g | 11% |
| Vitamin E | 0.63mg | 2.04mg | 9% |
| Vitamin B2 | 0.11mg | 0.227mg | 9% |
| Choline | 23mg | 75mg | 9% |
| Folate | 42µg | 10µg | 8% |
| Monounsaturated fat | 0.528g | 3.869g | 8% |
| Starch | 17.63g | 7% | |
| Potassium | 172mg | 397mg | 7% |
| Carbs | 21.3g | 0g | 7% |
| Saturated fat | 0.231g | 1.528g | 6% |
| Magnesium | 64mg | 39mg | 6% |
| Vitamin A | 0µg | 32µg | 4% |
| Calories | 120kcal | 208kcal | 4% |
| Vitamin B6 | 0.123mg | 0.167mg | 3% |
| Vitamin B1 | 0.107mg | 0.08mg | 2% |
| Vitamin K | 0µg | 2.6µg | 2% |
| Zinc | 1.09mg | 1.31mg | 2% |
| Copper | 0.192mg | 0.186mg | 1% |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Tryptophan | 0.052mg | 0.276mg | 0% |
| Threonine | 0.131mg | 1.079mg | 0% |
| Isoleucine | 0.157mg | 1.134mg | 0% |
| Leucine | 0.261mg | 2.001mg | 0% |
| Lysine | 0.239mg | 2.26mg | 0% |
| Methionine | 0.096mg | 0.729mg | 0% |
| Phenylalanine | 0.185mg | 0.961mg | 0% |
| Valine | 0.185mg | 1.268mg | 0% |
| Histidine | 0.127mg | 0.725mg | 0% |
| Omega-3 - EPA | 0g | 0.473g | N/A |
| Omega-3 - DHA | 0.015g | 0.509g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +∞% |
| Contains more WaterWater | +20.1% |
| Contains more ProteinProtein | +459.5% |
| Contains more FatsFats | +496.4% |
| Contains more OtherOther | +461% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -84.9% |
| Contains more Mono. FatMonounsaturated fat | +632.8% |
| Contains more Poly. FatPolyunsaturated fat | +377.6% |
