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  6. Quinoa vs. Grape leaves

Quinoa vs. Grape leaves — In-Depth Nutrition Comparison

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Differences between quinoa and grape leaves

  • Quinoa contains less vitamin A, manganese, vitamin K, calcium, fiber, copper, vitamin B6, vitamin B2, iron, and vitamin C than grape leaves.
  • Grape leaves' daily need coverage for vitamin A is 550% higher.

The food types used in this comparison are Quinoa, cooked and Grape leaves, raw.

Infographic

Quinoa vs Grape leaves 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
4
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 68% 109% 24% 99% 138% 18% 39% 1.2% 372% 4.9%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +67%
Contains less SodiumSodium -22.2%
Contains more SeleniumSelenium +211.1%
Contains more MagnesiumMagnesium +48.4%
Contains more CalciumCalcium +2035.3%
Contains more PotassiumPotassium +58.1%
Contains more IronIron +76.5%
Contains more CopperCopper +116.1%
Contains more ManganeseManganese +352.5%

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
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%
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 37% 459% 40% 0% 10% 82% 44% 14% 92% 0% 272% 62% 7%
Contains more Vitamin B1Vitamin B1 +167.5%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +217.5%
Contains more Vitamin B2Vitamin B2 +221.8%
Contains more Vitamin B3Vitamin B3 +473.3%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +97.6%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Grape leaves DV% diff.
Vitamin A 0µg 1376µg 153%
Manganese 0.631mg 2.855mg 97%
Vitamin K 0µg 108.6µg 91%
Calcium 17mg 363mg 35%
Fiber 2.8g 11g 33%
Copper 0.192mg 0.415mg 25%
Vitamin B6 0.123mg 0.4mg 21%
Vitamin B2 0.11mg 0.354mg 19%
Iron 1.49mg 2.63mg 14%
Vitamin B3 0.412mg 2.362mg 12%
Vitamin C 0mg 11.1mg 12%
Folate 42µg 83µg 10%
Phosphorus 152mg 91mg 9%
Vitamin E 0.63mg 2mg 9%
Magnesium 64mg 95mg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.04mg 6%
Vitamin B5 0.231mg 5%
Zinc 1.09mg 0.67mg 4%
Potassium 172mg 272mg 3%
Selenium 2.8µg 0.9µg 3%
Choline 23mg 12.8mg 2%
Protein 4.4g 5.6g 2%
Monounsaturated fat 0.528g 0.081g 1%
Calories 120kcal 93kcal 1%
Carbs 21.3g 17.31g 1%
Fats 1.92g 2.12g 0%
Net carbs 18.5g 6.31g N/A
Sugar 0.87g 6.3g N/A
Sodium 7mg 9mg 0%
Saturated fat 0.231g 0.336g 0%
Polyunsaturated fat 1.078g 1.065g 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 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
6% 2% 17% 73%
Protein: 5.6 g
Fats: 2.12 g
Carbs: 17.31 g
Water: 73.32 g
Other: 1.65 g
Contains more CarbsCarbs +23.1%
Contains more ProteinProtein +27.3%
Contains more FatsFats +10.4%
Contains more OtherOther +114.3%
~equal in Water ~73.32g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
23% 5% 72%
Saturated fat: Sat. Fat 0.336 g
Monounsaturated fat: Mono. Fat 0.081 g
Polyunsaturated fat: Poly. Fat 1.065 g
Contains less Sat. FatSaturated fat -31.3%
Contains more Mono. FatMonounsaturated fat +551.9%
~equal in Polyunsaturated fat ~1.065g

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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. Grape leaves - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168575/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.