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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.

Infographic

Quinoa vs Sardine 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
3
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 28% 115% 35% 110% 62% 36% 210% 40% 14% 287%
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%
~equal in Copper ~0.186mg

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
2
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%
Sardine
10
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% 11% 41% 72% 20% 52% 98% 39% 39% 1118% 6.5% 7.5% 41%
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%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
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
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
14% 37% 49%
Saturated fat: Sat. Fat 1.528 g
Monounsaturated fat: Mono. Fat 3.869 g
Polyunsaturated fat: Poly. Fat 5.148 g
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.
Quinoa Sardine
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok

All nutrients comparison - raw data values

Nutrient Quinoa Sardine 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?

ok
ok
is better in case of low diet
Quinoa Sardine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Quinoa
119%
Sardine
Minerals Daily Need Coverage Score
38%
Quinoa
94%
Sardine

Comparison summary

Which food is lower in Sugar?
Sardine
Sardine is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Sardine
Sardine is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Sardine
Sardine is relatively richer in minerals
Which food is richer in vitamins?
Sardine
Sardine is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 142mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 300mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.297g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $7)

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. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/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.