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Quinoa vs. Marmalade — In-Depth Nutrition Comparison

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Significant differences between quinoa and marmalade

  • The amount of manganese, phosphorus, iron, magnesium, copper, zinc, vitamin B1, fiber, folate, and vitamin B6 in quinoa is higher than in marmalade.
  • Quinoa covers your daily manganese needs 27% more than marmalade.
  • Marmalade has 38 times less phosphorus than quinoa. Quinoa has 152mg of phosphorus, while marmalade has 4mg.

Specific food types used in this comparison are Quinoa, cooked and Marmalade, orange.

Infographic

Quinoa vs Marmalade 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
9
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 1.4% 11% 3.3% 5.6% 30% 1.1% 1.7% 7.3% 2.6% 3.3%
Contains more MagnesiumMagnesium +3100%
Contains more PotassiumPotassium +364.9%
Contains more IronIron +893.3%
Contains more CopperCopper +113.3%
Contains more ZincZinc +2625%
Contains more PhosphorusPhosphorus +3700%
Contains less SodiumSodium -87.5%
Contains more ManganeseManganese +3055%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +123.5%

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
7
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 16% 1% 1.2% 0% 1.3% 5.8% 0.98% 0.9% 4.4% 0% 0% 6.8% 1.6%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +2040%
Contains more Vitamin B2Vitamin B2 +340%
Contains more Vitamin B3Vitamin B3 +692.3%
Contains more Vitamin B6Vitamin B6 +547.4%
Contains more FolateFolate +366.7%
Contains more CholineCholine +666.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
66% 33%
Protein: 0.3 g
Fats: 0 g
Carbs: 66.3 g
Water: 33.2 g
Other: 0.2 g
Contains more ProteinProtein +1366.7%
Contains more FatsFats +∞%
Contains more WaterWater +115.7%
Contains more OtherOther +285%
Contains more CarbsCarbs +211.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Marmalade DV% diff.
Manganese 0.631mg 0.02mg 27%
Phosphorus 152mg 4mg 21%
Iron 1.49mg 0.15mg 17%
Carbs 21.3g 66.3g 15%
Magnesium 64mg 2mg 15%
Copper 0.192mg 0.09mg 11%
Zinc 1.09mg 0.04mg 10%
Vitamin B1 0.107mg 0.005mg 9%
Fiber 2.8g 0.7g 8%
Protein 4.4g 0.3g 8%
Vitamin B6 0.123mg 0.019mg 8%
Folate 42µg 9µg 8%
Vitamin B2 0.11mg 0.025mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0g 7%
Calories 120kcal 246kcal 6%
Vitamin C 0mg 4.8mg 5%
Choline 23mg 3mg 4%
Selenium 2.8µg 0.6µg 4%
Vitamin E 0.63mg 0.06mg 4%
Potassium 172mg 37mg 4%
Fats 1.92g 0g 3%
Vitamin B3 0.412mg 0.052mg 2%
Sodium 7mg 56mg 2%
Calcium 17mg 38mg 2%
Saturated fat 0.231g 0g 1%
Monounsaturated fat 0.528g 0g 1%
Net carbs 18.5g 65.6g N/A
Sugar 0.87g 60g N/A
Vitamin A 0µg 3µg 0%
Vitamin B5 0.015mg 0%
Tryptophan 0.052mg 0.003mg 0%
Threonine 0.131mg 0.005mg 0%
Isoleucine 0.157mg 0.008mg 0%
Leucine 0.261mg 0.007mg 0%
Lysine 0.239mg 0.015mg 0%
Methionine 0.096mg 0.006mg 0%
Phenylalanine 0.185mg 0.01mg 0%
Valine 0.185mg 0.013mg 0%
Histidine 0.127mg 0.006mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Marmalade
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
3%
Marmalade
Minerals Daily Need Coverage Score
38%
Quinoa
7%
Marmalade

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 59.13g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 49mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Saturated fat?
Marmalade
Marmalade is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Marmalade
Marmalade is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Marmalade - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168819/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.