Quinoa vs. Sardine — In-Depth Nutrition Comparison
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A recap on differences between quinoa and sardine
- Quinoa is higher in manganese, yet sardine is higher in vitamin B12, selenium, phosphorus, calcium, vitamin D, vitamin B3, and iron.
- Sardine covers your daily vitamin B12 needs 373% more than quinoa.
- Quinoa contains 6 times more manganese than sardine. While quinoa contains 0.631mg of manganese, sardine contains only 0.108mg.
- The amount of sodium in quinoa is lower.
- The glycemic index of sardine 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% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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All nutrients comparison - raw data values
| Nutrient | |
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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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
119%
Minerals Daily Need Coverage Score
38%
94%
Comparison summary
Which food is lower in Sugar?
Sardine is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Sardine is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.297g)
Which food is cheaper?
Quinoa is cheaper (difference - $7)