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  6. Quinoa vs. Fruit salad

Quinoa vs. Fruit salad — In-Depth Nutrition Comparison

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Significant differences between quinoa and fruit salad

  • Quinoa has more manganese, phosphorus, copper, iron, magnesium, folate, zinc, vitamin B1, and vitamin B2; however, fruit salad is richer in vitamin A.
  • Quinoa covers your daily manganese needs 21% more than fruit salad.
  • Fruit salad has 14 times less folate than quinoa. Quinoa has 42µg of folate, while fruit salad has 3µg.

Specific food types used in this comparison are Quinoa, cooked and Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids.

Infographic

Quinoa vs Fruit salad 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.
Quinoa
Quinoa
9
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 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +54.5%
Contains more PotassiumPotassium +48.3%
Contains more IronIron +496%
Contains more CopperCopper +284%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +985.7%
Contains more ManganeseManganese +317.9%
Contains more SeleniumSelenium +∞%
Contains less SodiumSodium -28.6%

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
7
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 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +872.7%
Contains more Vitamin B2Vitamin B2 +685.7%
Contains more Vitamin B3Vitamin B3 +15.7%
Contains more Vitamin B6Vitamin B6 +355.6%
Contains more FolateFolate +1300%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Fruit salad DV% diff.
Manganese 0.631mg 0.151mg 21%
Phosphorus 152mg 14mg 20%
Iron 1.49mg 0.25mg 16%
Copper 0.192mg 0.05mg 16%
Magnesium 64mg 8mg 13%
Folate 42µg 3µg 10%
Zinc 1.09mg 0.14mg 9%
Protein 4.4g 0.51g 8%
Vitamin B1 0.107mg 0.011mg 8%
Vitamin B2 0.11mg 0.014mg 7%
Fiber 2.8g 1g 7%
Vitamin B6 0.123mg 0.027mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.011g 7%
Selenium 2.8µg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Calories 120kcal 50kcal 4%
Vitamin C 0mg 3.3mg 4%
Vitamin A 0µg 30µg 3%
Carbs 21.3g 13.05g 3%
Fats 1.92g 0.03g 3%
Potassium 172mg 116mg 2%
Saturated fat 0.231g 0.004g 1%
Monounsaturated fat 0.528g 0.005g 1%
Vitamin B5 0.053mg 1%
Calcium 17mg 11mg 1%
Net carbs 18.5g 12.05g N/A
Sugar 0.87g N/A
Sodium 7mg 5mg 0%
Vitamin B3 0.412mg 0.356mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
Contains more ProteinProtein +762.7%
Contains more FatsFats +6300%
Contains more CarbsCarbs +63.2%
Contains more OtherOther +196.2%
Contains more WaterWater +20.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Mono. FatMonounsaturated fat +10460%
Contains more Poly. FatPolyunsaturated fat +9700%
Contains less Sat. FatSaturated fat -98.3%

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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. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/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.