Quinoa vs. Fruit preserves — In-Depth Nutrition Comparison
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The main differences between quinoa and fruit preserves
- Quinoa is richer in manganese, phosphorus, magnesium, iron, copper, zinc, vitamin B6, folate, and vitamin B1, yet fruit preserves are richer in vitamin C.
- Daily need coverage for manganese for quinoa is 26% higher.
- Quinoa contains 18 times more zinc than fruit preserves. Quinoa contains 1.09mg of zinc, while fruit preserves contain 0.06mg.
Food types used in this article are Quinoa, cooked and Jams and preserves.
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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 | +1500% |
| Contains more PotassiumPotassium | +123.4% |
| Contains more IronIron | +204.1% |
| Contains more CopperCopper | +92% |
| Contains more ZincZinc | +1716.7% |
| Contains more PhosphorusPhosphorus | +700% |
| Contains less SodiumSodium | -78.1% |
| Contains more ManganeseManganese | +1477.5% |
| Contains more SeleniumSelenium | +40% |
| Contains more CalciumCalcium | +17.6% |
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 | +425% |
| Contains more Vitamin B1Vitamin B1 | +568.8% |
| Contains more Vitamin B2Vitamin B2 | +44.7% |
| Contains more Vitamin B3Vitamin B3 | +1044.4% |
| Contains more Vitamin B6Vitamin B6 | +515% |
| Contains more FolateFolate | +281.8% |
| Contains more CholineCholine | +125.5% |
| Contains more Vitamin CVitamin C | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
0.37 g
Fats:
0.07 g
Carbs:
68.86 g
Water:
30.47 g
Other:
0.23 g
| Contains more ProteinProtein | +1089.2% |
| Contains more FatsFats | +2642.9% |
| Contains more WaterWater | +135% |
| Contains more OtherOther | +234.8% |
| Contains more CarbsCarbs | +223.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.01 g
Monounsaturated fat:
Mono. Fat
0.038 g
Polyunsaturated fat:
Poly. Fat
0 g
| Contains more Mono. FatMonounsaturated fat | +1289.5% |
| Contains more Poly. FatPolyunsaturated fat | +∞% |
| Contains less Sat. FatSaturated fat | -95.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 0.04mg | 26% |
| Phosphorus | 152mg | 19mg | 19% |
| Carbs | 21.3g | 68.86g | 16% |
| Magnesium | 64mg | 4mg | 14% |
| Iron | 1.49mg | 0.49mg | 13% |
| Copper | 0.192mg | 0.1mg | 10% |
| Vitamin C | 0mg | 8.8mg | 10% |
| Zinc | 1.09mg | 0.06mg | 9% |
| Calories | 120kcal | 278kcal | 8% |
| Folate | 42µg | 11µg | 8% |
| Vitamin B6 | 0.123mg | 0.02mg | 8% |
| Protein | 4.4g | 0.37g | 8% |
| Vitamin B1 | 0.107mg | 0.016mg | 8% |
| Fiber | 2.8g | 1.1g | 7% |
| Polyunsaturated fat | 1.078g | 0g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.076mg | 3% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Potassium | 172mg | 77mg | 3% |
| Fats | 1.92g | 0.07g | 3% |
| Vitamin B3 | 0.412mg | 0.036mg | 2% |
| Choline | 23mg | 10.2mg | 2% |
| Selenium | 2.8µg | 2µg | 1% |
| Sodium | 7mg | 32mg | 1% |
| Saturated fat | 0.231g | 0.01g | 1% |
| Monounsaturated fat | 0.528g | 0.038g | 1% |
| Net carbs | 18.5g | 67.76g | N/A |
| Calcium | 17mg | 20mg | 0% |
| Sugar | 0.87g | 48.5g | N/A |
| Vitamin B5 | 0.02mg | 0% | |
| Tryptophan | 0.052mg | 0.008mg | 0% |
| Threonine | 0.131mg | 0.023mg | 0% |
| Isoleucine | 0.157mg | 0.017mg | 0% |
| Leucine | 0.261mg | 0.037mg | 0% |
| Lysine | 0.239mg | 0.03mg | 0% |
| Methionine | 0.096mg | 0.001mg | 0% |
| Phenylalanine | 0.185mg | 0.021mg | 0% |
| Valine | 0.185mg | 0.021mg | 0% |
| Histidine | 0.127mg | 0.014mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
6%
Minerals Daily Need Coverage Score
38%
10%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 47.63g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 25mg)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Saturated fat?
Fruit preserves is lower in Saturated fat (difference - 0.221g)
Which food is lower in glycemic index?
Fruit preserves is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)