Quinoa vs. Nectarine — In-Depth Nutrition Comparison
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How are quinoa and nectarine different?
- Quinoa is richer in manganese, phosphorus, iron, magnesium, copper, folate, zinc, vitamin B6, and vitamin B2, while nectarine is higher in vitamin A.
- Quinoa covers your daily need for 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.
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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 | +611.1% |
| Contains more CalciumCalcium | +183.3% |
| Contains more IronIron | +432.1% |
| Contains more CopperCopper | +123.3% |
| Contains more ZincZinc | +541.2% |
| Contains more PhosphorusPhosphorus | +484.6% |
| Contains more ManganeseManganese | +1068.5% |
| Contains more SeleniumSelenium | +∞% |
| Contains more PotassiumPotassium | +16.9% |
| Contains less SodiumSodium | -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.
| Contains more Vitamin B1Vitamin B1 | +214.7% |
| Contains more Vitamin B2Vitamin B2 | +307.4% |
| Contains more Vitamin B6Vitamin B6 | +392% |
| Contains more FolateFolate | +740% |
| Contains more CholineCholine | +271% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +22.2% |
| Contains more Vitamin B3Vitamin B3 | +173.1% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.054mg | 25% |
| Phosphorus | 152mg | 26mg | 18% |
| Iron | 1.49mg | 0.28mg | 15% |
| Magnesium | 64mg | 9mg | 13% |
| Copper | 0.192mg | 0.086mg | 12% |
| Folate | 42µg | 5µg | 9% |
| Vitamin B6 | 0.123mg | 0.025mg | 8% |
| Zinc | 1.09mg | 0.17mg | 8% |
| Starch | 17.63g | 0.07g | 7% |
| Protein | 4.4g | 1.06g | 7% |
| Vitamin B1 | 0.107mg | 0.034mg | 6% |
| Polyunsaturated fat | 1.078g | 0.113g | 6% |
| Vitamin C | 0mg | 5.4mg | 6% |
| Vitamin B2 | 0.11mg | 0.027mg | 6% |
| Selenium | 2.8µg | 0µg | 5% |
| Vitamin B5 | 0.185mg | 4% | |
| Vitamin B3 | 0.412mg | 1.125mg | 4% |
| Calories | 120kcal | 44kcal | 4% |
| Fiber | 2.8g | 1.7g | 4% |
| Carbs | 21.3g | 10.55g | 4% |
| Choline | 23mg | 6.2mg | 3% |
| Fructose | 1.37g | 2% | |
| Fats | 1.92g | 0.32g | 2% |
| Vitamin A | 0µg | 17µg | 2% |
| Vitamin K | 0µg | 2.2µg | 2% |
| Vitamin E | 0.63mg | 0.77mg | 1% |
| Saturated fat | 0.231g | 0.025g | 1% |
| Monounsaturated fat | 0.528g | 0.088g | 1% |
| Calcium | 17mg | 6mg | 1% |
| Potassium | 172mg | 201mg | 1% |
| Net carbs | 18.5g | 8.85g | N/A |
| Sugar | 0.87g | 7.89g | N/A |
| Sodium | 7mg | 0mg | 0% |
| Tryptophan | 0.052mg | 0.005mg | 0% |
| Threonine | 0.131mg | 0.009mg | 0% |
| Isoleucine | 0.157mg | 0.009mg | 0% |
| Leucine | 0.261mg | 0.014mg | 0% |
| Lysine | 0.239mg | 0.016mg | 0% |
| Methionine | 0.096mg | 0.006mg | 0% |
| Phenylalanine | 0.185mg | 0.021mg | 0% |
| Valine | 0.185mg | 0.013mg | 0% |
| Histidine | 0.127mg | 0.008mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +315.1% |
| Contains more FatsFats | +500% |
| Contains more CarbsCarbs | +101.9% |
| Contains more OtherOther | +60.4% |
| Contains more WaterWater | +22.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +854% |
| Contains less Sat. FatSaturated fat | -89.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +25085.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
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~equal in
Maltose
~0g
~equal in
Galactose
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