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Quinoa vs. Poblano — In-Depth Nutrition Comparison

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A recap on differences between quinoa and poblano

  • Poblano is higher than quinoa in vitamin A, vitamin B6, vitamin B2, iron, fiber, potassium, vitamin B3, copper, manganese, and magnesium.
  • Poblano covers your daily vitamin A needs 409% more than quinoa.

Food varieties used in this article are Quinoa, cooked and Peppers, ancho, dried.

Infographic

Quinoa vs Poblano 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
1
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 81% 18% 213% 410% 169% 39% 86% 5.6% 167% 16%
Contains less SodiumSodium -83.7%
Contains more MagnesiumMagnesium +76.6%
Contains more CalciumCalcium +258.8%
Contains more PotassiumPotassium +1301.7%
Contains more IronIron +633.6%
Contains more CopperCopper +164.6%
Contains more ZincZinc +30.3%
Contains more PhosphorusPhosphorus +32.2%
Contains more ManganeseManganese +102.7%
~equal in Selenium ~2.9µg

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
2
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 6.7% 341% 0% 0% 45% 520% 120% 120% 816% 0% 0% 52% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +67.3%
Contains more Vitamin B2Vitamin B2 +1950%
Contains more Vitamin B3Vitamin B3 +1454.1%
Contains more Vitamin B6Vitamin B6 +2774%
Contains more FolateFolate +64.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
12% 8% 51% 23% 6%
Protein: 11.86 g
Fats: 8.2 g
Carbs: 51.42 g
Water: 22.63 g
Other: 5.89 g
Contains more WaterWater +216.4%
Contains more ProteinProtein +169.5%
Contains more FatsFats +327.1%
Contains more CarbsCarbs +141.4%
Contains more OtherOther +664.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
14% 8% 77%
Saturated fat: Sat. Fat 0.82 g
Monounsaturated fat: Mono. Fat 0.492 g
Polyunsaturated fat: Poly. Fat 4.511 g
Contains less Sat. FatSaturated fat -71.8%
Contains more Poly. FatPolyunsaturated fat +318.5%
~equal in Monounsaturated fat ~0.492g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Poblano DV% diff.
Vitamin B6 0.123mg 3.535mg 262%
Vitamin B2 0.11mg 2.255mg 165%
Iron 1.49mg 10.93mg 118%
Vitamin A 0µg 1022µg 114%
Fiber 2.8g 21.6g 75%
Potassium 172mg 2411mg 66%
Vitamin B5 1.993mg 40%
Vitamin B3 0.412mg 6.403mg 37%
Copper 0.192mg 0.508mg 35%
Manganese 0.631mg 1.279mg 28%
Polyunsaturated fat 1.078g 4.511g 23%
Protein 4.4g 11.86g 15%
Magnesium 64mg 113mg 12%
Carbs 21.3g 51.42g 10%
Fats 1.92g 8.2g 10%
Calories 120kcal 281kcal 8%
Folate 42µg 69µg 7%
Starch 17.63g 7%
Phosphorus 152mg 201mg 7%
Vitamin B1 0.107mg 0.179mg 6%
Vitamin E 0.63mg 4%
Calcium 17mg 61mg 4%
Choline 23mg 4%
Zinc 1.09mg 1.42mg 3%
Saturated fat 0.231g 0.82g 3%
Sodium 7mg 43mg 2%
Vitamin C 0mg 2mg 2%
Net carbs 18.5g 29.82g N/A
Sugar 0.87g N/A
Selenium 2.8µg 2.9µg 0%
Monounsaturated fat 0.528g 0.492g 0%
Tryptophan 0.052mg 0.155mg 0%
Threonine 0.131mg 0.425mg 0%
Isoleucine 0.157mg 0.373mg 0%
Leucine 0.261mg 0.605mg 0%
Lysine 0.239mg 0.515mg 0%
Methionine 0.096mg 0.142mg 0%
Phenylalanine 0.185mg 0.361mg 0%
Valine 0.185mg 0.489mg 0%
Histidine 0.127mg 0.232mg 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 Poblano
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
155%
Poblano
Minerals Daily Need Coverage Score
38%
Quinoa
120%
Poblano

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 36mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.589g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $7)
Which food is lower in Sugar?
Poblano
Poblano is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Poblano
Poblano is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Poblano
Poblano is relatively richer in minerals
Which food is richer in vitamins?
Poblano
Poblano is relatively richer in vitamins
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. Poblano - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169396/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.