Quinoa vs. Pea raw — In-Depth Nutrition Comparison
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Differences between quinoa and pea raw
- Quinoa has more manganese, magnesium, and phosphorus, while pea raw has more vitamin C, vitamin K, vitamin A, vitamin B1, fiber, vitamin B3, and folate.
- Pea raw's daily need coverage for vitamin C is 44% higher.
- Pea raw contains 2 times less magnesium than quinoa. Quinoa contains 64mg of magnesium, while pea raw contains 33mg.
The food types used in this comparison are Quinoa, cooked and Peas, 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 | +93.9% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more ManganeseManganese | +53.9% |
| Contains more SeleniumSelenium | +55.6% |
| Contains more CalciumCalcium | +47.1% |
| Contains more PotassiumPotassium | +41.9% |
| Contains more ZincZinc | +13.8% |
| Contains less SodiumSodium | -28.6% |
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 | +384.6% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +148.6% |
| Contains more Vitamin B2Vitamin B2 | +20% |
| Contains more Vitamin B3Vitamin B3 | +407.3% |
| Contains more Vitamin B6Vitamin B6 | +37.4% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +54.8% |
| Contains more CholineCholine | +23.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin C | 0mg | 40mg | 44% |
| Vitamin K | 0µg | 24.8µg | 21% |
| Vitamin B1 | 0.107mg | 0.266mg | 13% |
| Fiber | 2.8g | 5.7g | 12% |
| Manganese | 0.631mg | 0.41mg | 10% |
| Vitamin B3 | 0.412mg | 2.09mg | 10% |
| Starch | 17.63g | 7% | |
| Magnesium | 64mg | 33mg | 7% |
| Folate | 42µg | 65µg | 6% |
| Phosphorus | 152mg | 108mg | 6% |
| Polyunsaturated fat | 1.078g | 0.187g | 6% |
| Vitamin B6 | 0.123mg | 0.169mg | 4% |
| Vitamin A | 0µg | 38µg | 4% |
| Vitamin E | 0.63mg | 0.13mg | 3% |
| Vitamin B5 | 0.104mg | 2% | |
| Vitamin B2 | 0.11mg | 0.132mg | 2% |
| Protein | 4.4g | 5.42g | 2% |
| Selenium | 2.8µg | 1.8µg | 2% |
| Calories | 120kcal | 81kcal | 2% |
| Fats | 1.92g | 0.4g | 2% |
| Copper | 0.192mg | 0.176mg | 2% |
| Potassium | 172mg | 244mg | 2% |
| Carbs | 21.3g | 14.45g | 2% |
| Zinc | 1.09mg | 1.24mg | 1% |
| Calcium | 17mg | 25mg | 1% |
| Choline | 23mg | 28.4mg | 1% |
| Saturated fat | 0.231g | 0.071g | 1% |
| Monounsaturated fat | 0.528g | 0.035g | 1% |
| Net carbs | 18.5g | 8.75g | N/A |
| Iron | 1.49mg | 1.47mg | 0% |
| Sugar | 0.87g | 5.67g | N/A |
| Sodium | 7mg | 5mg | 0% |
| Tryptophan | 0.052mg | 0.037mg | 0% |
| Threonine | 0.131mg | 0.203mg | 0% |
| Isoleucine | 0.157mg | 0.195mg | 0% |
| Leucine | 0.261mg | 0.323mg | 0% |
| Lysine | 0.239mg | 0.317mg | 0% |
| Methionine | 0.096mg | 0.082mg | 0% |
| Phenylalanine | 0.185mg | 0.2mg | 0% |
| Valine | 0.185mg | 0.235mg | 0% |
| Histidine | 0.127mg | 0.107mg | 0% |
| Fructose | 0.39g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +380% |
| Contains more CarbsCarbs | +47.4% |
| Contains more ProteinProtein | +23.2% |
| Contains more WaterWater | +10.1% |
| Contains more OtherOther | +13% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +1408.6% |
| Contains more Poly. FatPolyunsaturated fat | +476.5% |
| Contains less Sat. FatSaturated fat | -69.3% |
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 | +∞% |
~equal in
Lactose
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~equal in
Galactose
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