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  6. Quinoa vs. Halibut raw

Quinoa vs. Halibut raw — In-Depth Nutrition Comparison

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A recap on differences between quinoa and halibut raw

  • Quinoa is higher in manganese, copper, fiber, and iron, yet halibut raw is higher in vitamin D, selenium, vitamin B12, and vitamin B6.
  • Halibut raw covers your daily vitamin D needs 183% more than quinoa.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of halibut raw is lower.

Food varieties used in this article are Quinoa, cooked and Fish, halibut, Greenland, raw.

Infographic

Quinoa vs Halibut raw 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
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% 0.9% 24% 25% 10% 11% 70% 10% 1.6% 199%
Contains more MagnesiumMagnesium +146.2%
Contains more CalciumCalcium +466.7%
Contains more IronIron +125.8%
Contains more CopperCopper +540%
Contains more ZincZinc +172.5%
Contains less SodiumSodium -91.3%
Contains more ManganeseManganese +5158.3%
Contains more PotassiumPotassium +55.8%
Contains more SeleniumSelenium +1203.6%
~equal in Phosphorus ~164mg

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
3
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% 4.7% 15% 411% 15% 18% 28% 15% 97% 125% 0.25% 0.75% 34%
Contains more Vitamin B1Vitamin B1 +78.3%
Contains more Vitamin B2Vitamin B2 +37.5%
Contains more FolateFolate +4100%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +15.9%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B3Vitamin B3 +264.1%
Contains more Vitamin B6Vitamin B6 +241.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +168.7%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Quinoa Halibut raw DV% diff.
Vitamin D 0IU 1097IU 137%
Vitamin D 0µg 27.4µg 137%
Selenium 2.8µg 36.5µg 61%
Vitamin B12 0µg 1µg 42%
Manganese 0.631mg 0.012mg 27%
Vitamin B6 0.123mg 0.42mg 23%
Monounsaturated fat 0.528g 8.378g 20%
Protein 4.4g 14.37g 20%
Fats 1.92g 13.84g 18%
Copper 0.192mg 0.03mg 18%
Cholesterol 0mg 46mg 15%
Fiber 2.8g 0g 11%
Folate 42µg 1µg 10%
Iron 1.49mg 0.66mg 10%
Saturated fat 0.231g 2.419g 10%
Magnesium 64mg 26mg 9%
Starch 17.63g 7%
Choline 23mg 61.8mg 7%
Vitamin B3 0.412mg 1.5mg 7%
Carbs 21.3g 0g 7%
Zinc 1.09mg 0.4mg 6%
Vitamin B5 0.25mg 5%
Vitamin B1 0.107mg 0.06mg 4%
Calories 120kcal 186kcal 3%
Sodium 7mg 80mg 3%
Potassium 172mg 268mg 3%
Vitamin B2 0.11mg 0.08mg 2%
Vitamin A 0µg 14µg 2%
Phosphorus 152mg 164mg 2%
Polyunsaturated fat 1.078g 1.367g 2%
Vitamin E 0.63mg 0.73mg 1%
Calcium 17mg 3mg 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g 0g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.052mg 0.161mg 0%
Threonine 0.131mg 0.63mg 0%
Isoleucine 0.157mg 0.662mg 0%
Leucine 0.261mg 1.168mg 0%
Lysine 0.239mg 1.32mg 0%
Methionine 0.096mg 0.425mg 0%
Phenylalanine 0.185mg 0.561mg 0%
Valine 0.185mg 0.74mg 0%
Histidine 0.127mg 0.423mg 0%
Omega-3 - EPA 0g 0.526g N/A
Omega-3 - DHA 0.015g 0.393g N/A
Omega-3 - DPA 0g 0.089g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
14% 14% 70%
Protein: 14.37 g
Fats: 13.84 g
Carbs: 0 g
Water: 70.27 g
Other: 1.52 g
Contains more CarbsCarbs +∞%
Contains more ProteinProtein +226.6%
Contains more FatsFats +620.8%
Contains more OtherOther +97.4%
~equal in Water ~70.27g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
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% 69% 11%
Saturated fat: Sat. Fat 2.419 g
Monounsaturated fat: Mono. Fat 8.378 g
Polyunsaturated fat: Poly. Fat 1.367 g
Contains less Sat. FatSaturated fat -90.5%
Contains more Mono. FatMonounsaturated fat +1486.7%
Contains more Poly. FatPolyunsaturated fat +26.8%

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. Halibut raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171965/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.