Quinoa vs. Kiwi — In-Depth Nutrition Comparison
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A recap on differences between quinoa and kiwi
- Quinoa is higher in manganese, phosphorus, iron, magnesium, zinc, copper, vitamin B1, and vitamin B2, yet kiwi is higher in vitamin C and vitamin K.
- Kiwi covers your daily vitamin C needs 103% more than quinoa.
- Quinoa contains 8 times more zinc than kiwi. While quinoa contains 1.09mg of zinc, kiwi contains only 0.14mg.
Food varieties used in this article are Quinoa, cooked and Kiwifruit, green, raw.
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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 | +276.5% |
| Contains more IronIron | +380.6% |
| Contains more CopperCopper | +47.7% |
| Contains more ZincZinc | +678.6% |
| Contains more PhosphorusPhosphorus | +347.1% |
| Contains more ManganeseManganese | +543.9% |
| Contains more SeleniumSelenium | +1300% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +81.4% |
| Contains less SodiumSodium | -57.1% |
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.
| Contains more Vitamin B1Vitamin B1 | +296.3% |
| Contains more Vitamin B2Vitamin B2 | +340% |
| Contains more Vitamin B3Vitamin B3 | +20.8% |
| Contains more Vitamin B6Vitamin B6 | +95.2% |
| Contains more FolateFolate | +68% |
| Contains more CholineCholine | +194.9% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +131.7% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 92.7mg | 103% |
| Vitamin K | 0µg | 40.3µg | 34% |
| Manganese | 0.631mg | 0.098mg | 23% |
| Phosphorus | 152mg | 34mg | 17% |
| Iron | 1.49mg | 0.31mg | 15% |
| Magnesium | 64mg | 17mg | 11% |
| Zinc | 1.09mg | 0.14mg | 9% |
| Copper | 0.192mg | 0.13mg | 7% |
| Vitamin B2 | 0.11mg | 0.025mg | 7% |
| Starch | 17.63g | 0g | 7% |
| Vitamin B1 | 0.107mg | 0.027mg | 7% |
| Protein | 4.4g | 1.14g | 7% |
| Vitamin E | 0.63mg | 1.46mg | 6% |
| Vitamin B6 | 0.123mg | 0.063mg | 5% |
| Polyunsaturated fat | 1.078g | 0.287g | 5% |
| Fructose | 4.35g | 5% | |
| Selenium | 2.8µg | 0.2µg | 5% |
| Potassium | 172mg | 312mg | 4% |
| Folate | 42µg | 25µg | 4% |
| Vitamin B5 | 0.183mg | 4% | |
| Choline | 23mg | 7.8mg | 3% |
| Calories | 120kcal | 61kcal | 3% |
| Fats | 1.92g | 0.52g | 2% |
| Calcium | 17mg | 34mg | 2% |
| Carbs | 21.3g | 14.66g | 2% |
| Fiber | 2.8g | 3g | 1% |
| Saturated fat | 0.231g | 0.029g | 1% |
| Monounsaturated fat | 0.528g | 0.047g | 1% |
| Net carbs | 18.5g | 11.66g | N/A |
| Sugar | 0.87g | 8.99g | N/A |
| Sodium | 7mg | 3mg | 0% |
| Vitamin A | 0µg | 4µg | 0% |
| Vitamin B3 | 0.412mg | 0.341mg | 0% |
| Tryptophan | 0.052mg | 0.015mg | 0% |
| Threonine | 0.131mg | 0.047mg | 0% |
| Isoleucine | 0.157mg | 0.051mg | 0% |
| Leucine | 0.261mg | 0.066mg | 0% |
| Lysine | 0.239mg | 0.061mg | 0% |
| Methionine | 0.096mg | 0.024mg | 0% |
| Phenylalanine | 0.185mg | 0.044mg | 0% |
| Valine | 0.185mg | 0.057mg | 0% |
| Histidine | 0.127mg | 0.027mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +286% |
| Contains more FatsFats | +269.2% |
| Contains more CarbsCarbs | +45.3% |
| Contains more OtherOther | +26.2% |
| Contains more WaterWater | +16% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1023.4% |
| Contains more Poly. FatPolyunsaturated fat | +275.6% |
| Contains less Sat. FatSaturated fat | -87.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
