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Quinoa vs. Haddock — In-Depth Nutrition Comparison

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Differences between quinoa and haddock

  • Quinoa has more manganese, copper, iron, and fiber, while haddock has more vitamin B12, selenium, vitamin B3, phosphorus, and vitamin B6.
  • Haddock's daily need coverage for vitamin B12 is 89% higher.
  • Haddock has a lower glycemic index. The glycemic index of haddock is 0, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Fish, haddock, cooked, dry heat.

Infographic

Quinoa vs Haddock 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
7
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 19% 4.2% 31% 7.9% 8.7% 11% 119% 34% 1.7% 173%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +21.4%
Contains more IronIron +609.5%
Contains more CopperCopper +638.5%
Contains more ZincZinc +172.5%
Contains less SodiumSodium -97.3%
Contains more ManganeseManganese +4753.8%
Contains more PotassiumPotassium +104.1%
Contains more PhosphorusPhosphorus +82.9%
Contains more SeleniumSelenium +1032.1%

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
4
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 0% 7% 11% 9% 5.8% 16% 77% 30% 75% 266% 0.25% 9.8% 43%
Contains more Vitamin EVitamin E +14.5%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more FolateFolate +223.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +899.8%
Contains more Vitamin B6Vitamin B6 +165.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +246.1%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
20% 80%
Protein: 19.99 g
Fats: 0.55 g
Carbs: 0 g
Water: 79.65 g
Other: 0 g
Contains more FatsFats +249.1%
Contains more CarbsCarbs +∞%
Contains more OtherOther +-505.3%
Contains more ProteinProtein +354.3%
Contains more WaterWater +11.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
29% 19% 52%
Saturated fat: Sat. Fat 0.111 g
Monounsaturated fat: Mono. Fat 0.074 g
Polyunsaturated fat: Poly. Fat 0.204 g
Contains more Mono. FatMonounsaturated fat +613.5%
Contains more Poly. FatPolyunsaturated fat +428.4%
Contains less Sat. FatSaturated fat -51.9%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Haddock DV% diff.
Vitamin B12 0µg 2.13µg 89%
Selenium 2.8µg 31.7µg 53%
Protein 4.4g 19.99g 31%
Manganese 0.631mg 0.013mg 27%
Vitamin B3 0.412mg 4.119mg 23%
Cholesterol 0mg 66mg 22%
Phosphorus 152mg 278mg 18%
Copper 0.192mg 0.026mg 18%
Vitamin B6 0.123mg 0.327mg 16%
Iron 1.49mg 0.21mg 16%
Sodium 7mg 261mg 11%
Fiber 2.8g 0g 11%
Vitamin B5 0.494mg 10%
Choline 23mg 79.6mg 10%
Magnesium 64mg 26mg 9%
Folate 42µg 13µg 7%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Vitamin B1 0.107mg 0.023mg 7%
Zinc 1.09mg 0.4mg 6%
Polyunsaturated fat 1.078g 0.204g 6%
Potassium 172mg 351mg 5%
Vitamin D 0IU 23IU 3%
Vitamin D 0µg 0.6µg 3%
Vitamin B2 0.11mg 0.069mg 3%
Calories 120kcal 90kcal 2%
Vitamin A 0µg 21µg 2%
Fats 1.92g 0.55g 2%
Vitamin E 0.63mg 0.55mg 1%
Saturated fat 0.231g 0.111g 1%
Monounsaturated fat 0.528g 0.074g 1%
Net carbs 18.5g 0g N/A
Calcium 17mg 14mg 0%
Sugar 0.87g 0g N/A
Vitamin K 0µg 0.1µg 0%
Trans fat 0.005g N/A
Tryptophan 0.052mg 0.26mg 0%
Threonine 0.131mg 1.015mg 0%
Isoleucine 0.157mg 1.067mg 0%
Leucine 0.261mg 1.882mg 0%
Lysine 0.239mg 2.126mg 0%
Methionine 0.096mg 0.686mg 0%
Phenylalanine 0.185mg 0.904mg 0%
Valine 0.185mg 1.193mg 0%
Histidine 0.127mg 0.682mg 0%
Omega-3 - EPA 0g 0.051g N/A
Omega-3 - DHA 0.015g 0.109g N/A
Omega-3 - DPA 0g 0.006g N/A
Omega-6 - Eicosadienoic acid 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Haddock
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
42%
Haddock
Minerals Daily Need Coverage Score
38%
Quinoa
41%
Haddock

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 66mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 254mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $16)
Which food is lower in Sugar?
Haddock
Haddock is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Haddock
Haddock is lower in Saturated fat (difference - 0.12g)
Which food is lower in glycemic index?
Haddock
Haddock is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Haddock
Haddock is relatively richer in vitamins
Which food is richer in minerals?
?
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. Haddock - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174198/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.