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  6. Quinoa vs. Nectarine

Quinoa vs. Nectarine — In-Depth Nutrition Comparison

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How are Quinoa and Nectarine different?

  • Quinoa is higher than Nectarine in Manganese, Phosphorus, Iron, Magnesium, Copper, Folate, Zinc, Vitamin B6, Vitamin B2, and Vitamin B1.
  • Quinoa covers your daily need of Manganese 25% more than Nectarine.
  • Quinoa contains 8 times more Folate than Nectarine. Quinoa contains 42µg of Folate, while Nectarine contains 5µg.

Quinoa, cooked and Nectarines, raw types were used in this article.

Infographic

Quinoa vs Nectarine 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
8
:
2
Nectarine
Nectarine
Contains more Calcium +183.3%
Contains more Iron +432.1%
Contains more Magnesium +611.1%
Contains more Phosphorus +484.6%
Contains more Zinc +541.2%
Contains more Copper +123.3%
Contains more Manganese +1068.5%
Contains more Selenium +∞%
Contains more Potassium +16.9%
Contains less Sodium -100%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Nectarine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 2% 11% 7% 12% 18% 0% 5% 29% 8% 0%
Contains more Calcium +183.3%
Contains more Iron +432.1%
Contains more Magnesium +611.1%
Contains more Phosphorus +484.6%
Contains more Zinc +541.2%
Contains more Copper +123.3%
Contains more Manganese +1068.5%
Contains more Selenium +∞%
Contains more Potassium +16.9%
Contains less Sodium -100%

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
4
:
6
Nectarine
Nectarine
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +392%
Contains more Folate +740%
Contains more Vitamin A +6540%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +173.1%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Nectarine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 20% 16% 0% 19% 9% 7% 22% 12% 6% 4% 0% 6%
Contains more Vitamin B1 +214.7%
Contains more Vitamin B2 +307.4%
Contains more Vitamin B6 +392%
Contains more Folate +740%
Contains more Vitamin A +6540%
Contains more Vitamin E +22.2%
Contains more Vitamin C +∞%
Contains more Vitamin B3 +173.1%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Nectarine
Nectarine
Contains more Protein +315.1%
Contains more Fats +500%
Contains more Carbs +101.9%
Contains more Other +60.4%
Contains more Water +22.3%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Nectarine
11% 88%
Protein: 1.06 g
Fats: 0.32 g
Carbs: 10.55 g
Water: 87.59 g
Other: 0.48 g
Contains more Protein +315.1%
Contains more Fats +500%
Contains more Carbs +101.9%
Contains more Other +60.4%
Contains more Water +22.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Nectarine
Nectarine
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +854%
Contains less Saturated Fat -89.2%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Nectarine
11% 39% 50%
Saturated Fat: 0.025 g
Monounsaturated Fat: 0.088 g
Polyunsaturated fat: 0.113 g
Contains more Monounsaturated Fat +500%
Contains more Polyunsaturated fat +854%
Contains less Saturated Fat -89.2%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Nectarine
Nectarine
Contains more Starch +25085.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Nectarine
62% 20% 17%
Starch: 0.07 g
Sucrose: 4.87 g
Glucose: 1.57 g
Fructose: 1.37 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +25085.7%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Nectarine Opinion
Net carbs 18.5g 8.85g Quinoa
Protein 4.4g 1.06g Quinoa
Fats 1.92g 0.32g Quinoa
Carbs 21.3g 10.55g Quinoa
Calories 120kcal 44kcal Quinoa
Starch 17.63g 0.07g Quinoa
Fructose 1.37g Nectarine
Sugar 0.87g 7.89g Quinoa
Fiber 2.8g 1.7g Quinoa
Calcium 17mg 6mg Quinoa
Iron 1.49mg 0.28mg Quinoa
Magnesium 64mg 9mg Quinoa
Phosphorus 152mg 26mg Quinoa
Potassium 172mg 201mg Nectarine
Sodium 7mg 0mg Nectarine
Zinc 1.09mg 0.17mg Quinoa
Copper 0.192mg 0.086mg Quinoa
Manganese 0.631mg 0.054mg Quinoa
Selenium 2.8µg 0µg Quinoa
Vitamin A 5IU 332IU Nectarine
Vitamin A RAE 0µg 17µg Nectarine
Vitamin E 0.63mg 0.77mg Nectarine
Vitamin C 0mg 5.4mg Nectarine
Vitamin B1 0.107mg 0.034mg Quinoa
Vitamin B2 0.11mg 0.027mg Quinoa
Vitamin B3 0.412mg 1.125mg Nectarine
Vitamin B5 0.185mg Nectarine
Vitamin B6 0.123mg 0.025mg Quinoa
Folate 42µg 5µg Quinoa
Vitamin K 0µg 2.2µg Nectarine
Tryptophan 0.052mg 0.005mg Quinoa
Threonine 0.131mg 0.009mg Quinoa
Isoleucine 0.157mg 0.009mg Quinoa
Leucine 0.261mg 0.014mg Quinoa
Lysine 0.239mg 0.016mg Quinoa
Methionine 0.096mg 0.006mg Quinoa
Phenylalanine 0.185mg 0.021mg Quinoa
Valine 0.185mg 0.013mg Quinoa
Histidine 0.127mg 0.008mg Quinoa
Saturated Fat 0.231g 0.025g Nectarine
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.088g Quinoa
Polyunsaturated fat 1.078g 0.113g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Nectarine
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
10%
Nectarine
Minerals Daily Need Coverage Score
38%
Quinoa
9%
Nectarine

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 7.02g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.5)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Sodium?
Nectarine
Nectarine contains less Sodium (difference - 7mg)
Which food is lower in Saturated Fat?
Nectarine
Nectarine is lower in Saturated Fat (difference - 0.206g)
Which food is lower in glycemic index?
Nectarine
Nectarine is lower in glycemic index (difference - 10)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Nectarine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169914/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.