Quinoa vs. Grape — In-Depth Nutrition Comparison
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How are quinoa and grapes different?
- Quinoa is richer in phosphorus, copper, iron, magnesium, zinc, folate, fiber, and polyunsaturated fat, while grapes are higher in vitamin K.
- Quinoa covers your daily need for phosphorus, 20% more than grapes.
- Quinoa contains 27 times more zinc than grapes. Quinoa contains 1.09mg of zinc, while grapes contain 0.04mg.
Quinoa, cooked and Grapes, american type (slip skin), raw types were used in this article.
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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 | +1180% |
| Contains more CalciumCalcium | +21.4% |
| Contains more IronIron | +413.8% |
| Contains more CopperCopper | +380% |
| Contains more ZincZinc | +2625% |
| Contains more PhosphorusPhosphorus | +1420% |
| Contains more SeleniumSelenium | +2700% |
| Contains more PotassiumPotassium | +11% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +13.8% |
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 EVitamin E | +231.6% |
| Contains more Vitamin B1Vitamin B1 | +16.3% |
| Contains more Vitamin B2Vitamin B2 | +93% |
| Contains more Vitamin B3Vitamin B3 | +37.3% |
| Contains more Vitamin B6Vitamin B6 | +11.8% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +310.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Phosphorus | 152mg | 10mg | 20% |
| Copper | 0.192mg | 0.04mg | 17% |
| Iron | 1.49mg | 0.29mg | 15% |
| Magnesium | 64mg | 5mg | 14% |
| Vitamin K | 0µg | 14.6µg | 12% |
| Zinc | 1.09mg | 0.04mg | 10% |
| Folate | 42µg | 4µg | 10% |
| Protein | 4.4g | 0.63g | 8% |
| Fiber | 2.8g | 0.9g | 8% |
| Polyunsaturated fat | 1.078g | 0.102g | 7% |
| Starch | 17.63g | 7% | |
| Selenium | 2.8µg | 0.1µg | 5% |
| Vitamin B2 | 0.11mg | 0.057mg | 4% |
| Vitamin C | 0mg | 4mg | 4% |
| Manganese | 0.631mg | 0.718mg | 4% |
| Choline | 23mg | 5.6mg | 3% |
| Vitamin E | 0.63mg | 0.19mg | 3% |
| Calories | 120kcal | 67kcal | 3% |
| Fats | 1.92g | 0.35g | 2% |
| Saturated fat | 0.231g | 0.114g | 1% |
| Monounsaturated fat | 0.528g | 0.014g | 1% |
| Vitamin B6 | 0.123mg | 0.11mg | 1% |
| Vitamin B1 | 0.107mg | 0.092mg | 1% |
| Vitamin B3 | 0.412mg | 0.3mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Potassium | 172mg | 191mg | 1% |
| Carbs | 21.3g | 17.15g | 1% |
| Net carbs | 18.5g | 16.25g | N/A |
| Calcium | 17mg | 14mg | 0% |
| Sugar | 0.87g | 16.25g | N/A |
| Sodium | 7mg | 2mg | 0% |
| Vitamin B5 | 0.024mg | 0% | |
| Tryptophan | 0.052mg | 0.003mg | 0% |
| Threonine | 0.131mg | 0.017mg | 0% |
| Isoleucine | 0.157mg | 0.005mg | 0% |
| Leucine | 0.261mg | 0.013mg | 0% |
| Lysine | 0.239mg | 0.014mg | 0% |
| Methionine | 0.096mg | 0.021mg | 0% |
| Phenylalanine | 0.185mg | 0.013mg | 0% |
| Valine | 0.185mg | 0.017mg | 0% |
| Histidine | 0.127mg | 0.023mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +598.4% |
| Contains more FatsFats | +448.6% |
| Contains more CarbsCarbs | +24.2% |
| Contains more OtherOther | +35.1% |
| Contains more WaterWater | +13.5% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +3671.4% |
| Contains more Poly. FatPolyunsaturated fat | +956.9% |
| Contains less Sat. FatSaturated fat | -50.6% |
