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  6. Quinoa vs. Fruitcake

Quinoa vs. Fruitcake — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Fruitcake?

  • Quinoa is higher in Manganese, Copper, Phosphorus, Magnesium, Zinc, Vitamin B6, and Folate, yet Fruitcake is higher in Iron.
  • Quinoa's daily need coverage for Manganese is 18% more.
  • Quinoa has 4 times more Zinc than Fruitcake. While Quinoa has 1.09mg of Zinc, Fruitcake has only 0.27mg.
  • The amount of Saturated Fat in Quinoa is lower.

We used Quinoa, cooked and Cake, fruitcake, commercially prepared types in this article.

Infographic

Quinoa vs Fruitcake 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
8
:
2
Fruitcake
Fruitcake
Contains more Magnesium +300%
Contains more Phosphorus +192.3%
Contains more Potassium +12.4%
Contains less Sodium -93.1%
Contains more Zinc +303.7%
Contains more Copper +284%
Contains more Manganese +186.8%
Contains more Selenium +40%
Contains more Calcium +94.1%
Contains more Iron +38.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Fruitcake
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 10% 78% 12% 23% 14% 14% 8% 17% 29% 11%
Contains more Magnesium +300%
Contains more Phosphorus +192.3%
Contains more Potassium +12.4%
Contains less Sodium -93.1%
Contains more Zinc +303.7%
Contains more Copper +284%
Contains more Manganese +186.8%
Contains more Selenium +40%
Contains more Calcium +94.1%
Contains more Iron +38.9%

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
4
:
7
Fruitcake
Fruitcake
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +167.4%
Contains more Folate +110%
Contains more Vitamin A +340%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.099
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Fruitcake
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 19% 0% 2% 13% 23% 15% 14% 11% 15% 2% 4%
Contains more Vitamin B1 +114%
Contains more Vitamin B2 +11.1%
Contains more Vitamin B6 +167.4%
Contains more Folate +110%
Contains more Vitamin A +340%
Contains more Vitamin E +42.9%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +92%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.099

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Fruitcake
Fruitcake
Contains more Protein +51.7%
Contains more Water +183%
Contains more Fats +374%
Contains more Carbs +189.2%
Contains more Other +42.9%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Fruitcake
3% 9% 62% 25%
Protein: 2.9 g
Fats: 9.1 g
Carbs: 61.6 g
Water: 25.3 g
Other: 1.1 g
Contains more Protein +51.7%
Contains more Water +183%
Contains more Fats +374%
Contains more Carbs +189.2%
Contains more Other +42.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Fruitcake
Fruitcake
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +695.5%
Contains more Polyunsaturated fat +208.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Fruitcake
12% 49% 39%
Saturated Fat: 1.048 g
Monounsaturated Fat: 4.2 g
Polyunsaturated fat: 3.323 g
Contains less Saturated Fat -78%
Contains more Monounsaturated Fat +695.5%
Contains more Polyunsaturated fat +208.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Fruitcake
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Rich in minerals ok
Lower in Glycemic Index Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Fruitcake Opinion
Net carbs 18.5g 57.9g Fruitcake
Protein 4.4g 2.9g Quinoa
Fats 1.92g 9.1g Fruitcake
Carbs 21.3g 61.6g Fruitcake
Calories 120kcal 324kcal Fruitcake
Starch 17.63g Quinoa
Sugar 0.87g 27.42g Quinoa
Fiber 2.8g 3.7g Fruitcake
Calcium 17mg 33mg Fruitcake
Iron 1.49mg 2.07mg Fruitcake
Magnesium 64mg 16mg Quinoa
Phosphorus 152mg 52mg Quinoa
Potassium 172mg 153mg Quinoa
Sodium 7mg 101mg Quinoa
Zinc 1.09mg 0.27mg Quinoa
Copper 0.192mg 0.05mg Quinoa
Manganese 0.631mg 0.22mg Quinoa
Selenium 2.8µg 2µg Quinoa
Vitamin A 5IU 22IU Fruitcake
Vitamin A RAE 0µg 7µg Fruitcake
Vitamin E 0.63mg 0.9mg Fruitcake
Vitamin C 0mg 0.5mg Fruitcake
Vitamin B1 0.107mg 0.05mg Quinoa
Vitamin B2 0.11mg 0.099mg Quinoa
Vitamin B3 0.412mg 0.791mg Fruitcake
Vitamin B5 0.226mg Fruitcake
Vitamin B6 0.123mg 0.046mg Quinoa
Folate 42µg 20µg Quinoa
Vitamin B12 0µg 0.01µg Fruitcake
Vitamin K 0µg 1.5µg Fruitcake
Tryptophan 0.052mg 0.042mg Quinoa
Threonine 0.131mg 0.102mg Quinoa
Isoleucine 0.157mg 0.121mg Quinoa
Leucine 0.261mg 0.206mg Quinoa
Lysine 0.239mg 0.121mg Quinoa
Methionine 0.096mg 0.059mg Quinoa
Phenylalanine 0.185mg 0.14mg Quinoa
Valine 0.185mg 0.144mg Quinoa
Histidine 0.127mg 0.071mg Quinoa
Cholesterol 0mg 5mg Quinoa
Saturated Fat 0.231g 1.048g Quinoa
Omega-3 - DHA 0.015g 0.001g Quinoa
Monounsaturated Fat 0.528g 4.2g Fruitcake
Polyunsaturated fat 1.078g 3.323g Fruitcake

Which food is preferable for your diet?

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

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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
10%
Fruitcake
Minerals Daily Need Coverage Score
38%
Quinoa
21%
Fruitcake

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 26.55g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 94mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 5mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.817g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
?
The foods have equal glycemic indexes (53)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Fruitcake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174939/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.