Quinoa vs. Peanut — In-Depth Nutrition Comparison
Compare
The main differences between quinoa and peanuts
- Peanuts are richer than quinoa in copper, vitamin B3, manganese, vitamin E, folate, vitamin B1, iron, phosphorus, and magnesium.
- Daily need coverage for copper for peanuts is 106% higher.
- Quinoa contains less saturated fat.
- Peanuts have a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Peanuts, all types, raw.
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.
| Contains less SodiumSodium | -61.1% |
| Contains more MagnesiumMagnesium | +162.5% |
| Contains more CalciumCalcium | +441.2% |
| Contains more PotassiumPotassium | +309.9% |
| Contains more IronIron | +207.4% |
| Contains more CopperCopper | +495.8% |
| Contains more ZincZinc | +200% |
| Contains more PhosphorusPhosphorus | +147.4% |
| Contains more ManganeseManganese | +206.5% |
| Contains more SeleniumSelenium | +157.1% |
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 | +1222.2% |
| Contains more Vitamin B1Vitamin B1 | +498.1% |
| Contains more Vitamin B2Vitamin B2 | +22.7% |
| Contains more Vitamin B3Vitamin B3 | +2828.6% |
| Contains more Vitamin B6Vitamin B6 | +182.9% |
| Contains more FolateFolate | +471.4% |
| Contains more CholineCholine | +128.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 0.192mg | 1.144mg | 106% |
| Polyunsaturated fat | 1.078g | 15.558g | 97% |
| Fats | 1.92g | 49.24g | 73% |
| Vitamin B3 | 0.412mg | 12.066mg | 73% |
| Monounsaturated fat | 0.528g | 24.426g | 60% |
| Manganese | 0.631mg | 1.934mg | 57% |
| Vitamin E | 0.63mg | 8.33mg | 51% |
| Folate | 42µg | 240µg | 50% |
| Vitamin B1 | 0.107mg | 0.64mg | 44% |
| Protein | 4.4g | 25.8g | 43% |
| Iron | 1.49mg | 4.58mg | 39% |
| Vitamin B5 | 1.767mg | 35% | |
| Phosphorus | 152mg | 376mg | 32% |
| Saturated fat | 0.231g | 6.279g | 27% |
| Magnesium | 64mg | 168mg | 25% |
| Fiber | 2.8g | 8.5g | 23% |
| Calories | 120kcal | 567kcal | 22% |
| Zinc | 1.09mg | 3.27mg | 20% |
| Vitamin B6 | 0.123mg | 0.348mg | 17% |
| Potassium | 172mg | 705mg | 16% |
| Selenium | 2.8µg | 7.2µg | 8% |
| Calcium | 17mg | 92mg | 8% |
| Starch | 17.63g | 7% | |
| Choline | 23mg | 52.5mg | 5% |
| Vitamin B2 | 0.11mg | 0.135mg | 2% |
| Carbs | 21.3g | 16.13g | 2% |
| Net carbs | 18.5g | 7.63g | N/A |
| Sugar | 0.87g | 4.72g | N/A |
| Sodium | 7mg | 18mg | 0% |
| Tryptophan | 0.052mg | 0.25mg | 0% |
| Threonine | 0.131mg | 0.883mg | 0% |
| Isoleucine | 0.157mg | 0.907mg | 0% |
| Leucine | 0.261mg | 1.672mg | 0% |
| Lysine | 0.239mg | 0.926mg | 0% |
| Methionine | 0.096mg | 0.317mg | 0% |
| Phenylalanine | 0.185mg | 1.377mg | 0% |
| Valine | 0.185mg | 1.082mg | 0% |
| Histidine | 0.127mg | 0.652mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +32.1% |
| Contains more WaterWater | +1001.7% |
| Contains more ProteinProtein | +486.4% |
| Contains more FatsFats | +2464.6% |
| Contains more OtherOther | +202.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.3% |
| Contains more Mono. FatMonounsaturated fat | +4526.1% |
| Contains more Poly. FatPolyunsaturated fat | +1343.2% |
