Quinoa vs. Lettuce — In-Depth Nutrition Comparison
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Significant differences between quinoa and lettuce
- Quinoa has more copper, phosphorus, manganese, magnesium, zinc, iron, and fiber; however, lettuce is richer in vitamin A, vitamin K, and vitamin C.
- Lettuce covers your daily vitamin A needs 148% more than quinoa.
- Lettuce has 7 times less copper than quinoa. Quinoa has 0.192mg of copper, while lettuce has 0.029mg.
- Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of lettuce is 32.
Specific food types used in this comparison are Quinoa, cooked and Lettuce, green leaf, 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 | +392.3% |
| Contains more IronIron | +73.3% |
| Contains more CopperCopper | +562.1% |
| Contains more ZincZinc | +505.6% |
| Contains more PhosphorusPhosphorus | +424.1% |
| Contains less SodiumSodium | -75% |
| Contains more ManganeseManganese | +152.4% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +111.8% |
| Contains more PotassiumPotassium | +12.8% |
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 | +186.4% |
| Contains more Vitamin B1Vitamin B1 | +52.9% |
| Contains more Vitamin B2Vitamin B2 | +37.5% |
| Contains more Vitamin B6Vitamin B6 | +36.7% |
| Contains more CholineCholine | +69.1% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 126.3µg | 105% |
| Vitamin A | 0µg | 370µg | 41% |
| Phosphorus | 152mg | 29mg | 18% |
| Copper | 0.192mg | 0.029mg | 18% |
| Manganese | 0.631mg | 0.25mg | 17% |
| Magnesium | 64mg | 13mg | 12% |
| Vitamin C | 0mg | 9.2mg | 10% |
| Zinc | 1.09mg | 0.18mg | 8% |
| Iron | 1.49mg | 0.86mg | 8% |
| Polyunsaturated fat | 1.078g | 0.082g | 7% |
| Starch | 17.63g | 0g | 7% |
| Protein | 4.4g | 1.36g | 6% |
| Fiber | 2.8g | 1.3g | 6% |
| Carbs | 21.3g | 2.87g | 6% |
| Calories | 120kcal | 15kcal | 5% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin B5 | 0.134mg | 3% | |
| Vitamin B6 | 0.123mg | 0.09mg | 3% |
| Vitamin B1 | 0.107mg | 0.07mg | 3% |
| Vitamin E | 0.63mg | 0.22mg | 3% |
| Fats | 1.92g | 0.15g | 3% |
| Calcium | 17mg | 36mg | 2% |
| Choline | 23mg | 13.6mg | 2% |
| Vitamin B2 | 0.11mg | 0.08mg | 2% |
| Fructose | 0.43g | 1% | |
| Potassium | 172mg | 194mg | 1% |
| Folate | 42µg | 38µg | 1% |
| Saturated fat | 0.231g | 0.02g | 1% |
| Monounsaturated fat | 0.528g | 0.006g | 1% |
| Sodium | 7mg | 28mg | 1% |
| Net carbs | 18.5g | 1.57g | N/A |
| Sugar | 0.87g | 0.78g | N/A |
| Vitamin B3 | 0.412mg | 0.375mg | 0% |
| Tryptophan | 0.052mg | 0.009mg | 0% |
| Threonine | 0.131mg | 0.059mg | 0% |
| Isoleucine | 0.157mg | 0.084mg | 0% |
| Leucine | 0.261mg | 0.079mg | 0% |
| Lysine | 0.239mg | 0.084mg | 0% |
| Methionine | 0.096mg | 0.016mg | 0% |
| Phenylalanine | 0.185mg | 0.055mg | 0% |
| Valine | 0.185mg | 0.07mg | 0% |
| Histidine | 0.127mg | 0.022mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223.5% |
| Contains more FatsFats | +1180% |
| Contains more CarbsCarbs | +642.2% |
| Contains more OtherOther | +20.3% |
| Contains more WaterWater | +32.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8700% |
| Contains more Poly. FatPolyunsaturated fat | +1214.6% |
| Contains less Sat. FatSaturated fat | -91.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Sucrose
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~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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