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Quinoa vs. Purslane — In-Depth Nutrition Comparison

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The main differences between Quinoa and Purslane

  • Quinoa is richer in Phosphorus, Manganese, Copper, Zinc, and Folate, yet Purslane is richer in Vitamin C, Potassium, and Iron.
  • Daily need coverage for Vitamin C from Purslane is 23% higher.
  • Quinoa contains 6 times more Zinc than Purslane. Quinoa contains 1.09mg of Zinc, while Purslane contains 0.17mg.

Food types used in this article are Quinoa, cooked and Purslane, raw.

Infographic

Quinoa vs Purslane infographic
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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.
Quinoa
6
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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Contains more CopperCopper +69.9%
Contains more ZincZinc +541.2%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +282.4%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +33.6%
~equal in Magnesium ~68mg

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
5
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% 0.3% 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 70% 79% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9% 7%
Contains more Vitamin E Vitamin E +∞%
Contains more Vitamin B1Vitamin B1 +127.7%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more FolateFolate +250%
Contains more CholineCholine +79.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +26300%
Contains more Vitamin B3Vitamin B3 +16.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.112mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 g
Contains more ProteinProtein +116.7%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +528.3%
Contains more WaterWater +29.7%
Contains more OtherOther +76.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Purslane Opinion
Calories 120kcal 20kcal Quinoa
Protein 4.4g 2.03g Quinoa
Fats 1.92g 0.36g Quinoa
Vitamin C 0mg 21mg Purslane
Net carbs 18.5g 3.39g Quinoa
Carbs 21.3g 3.39g Quinoa
Magnesium 64mg 68mg Purslane
Calcium 17mg 65mg Purslane
Potassium 172mg 494mg Purslane
Iron 1.49mg 1.99mg Purslane
Sugar 0.87g Purslane
Fiber 2.8g Quinoa
Copper 0.192mg 0.113mg Quinoa
Zinc 1.09mg 0.17mg Quinoa
Starch 17.63g Quinoa
Phosphorus 152mg 44mg Quinoa
Sodium 7mg 45mg Quinoa
Vitamin A 5IU 1320IU Purslane
Vitamin E 0.63mg Quinoa
Manganese 0.631mg 0.303mg Quinoa
Selenium 2.8µg 0.9µg Quinoa
Vitamin B1 0.107mg 0.047mg Quinoa
Vitamin B2 0.11mg 0.112mg Purslane
Vitamin B3 0.412mg 0.48mg Purslane
Vitamin B5 0.036mg Purslane
Vitamin B6 0.123mg 0.073mg Quinoa
Folate 42µg 12µg Quinoa
Choline 23mg 12.8mg Quinoa
Saturated Fat 0.231g Purslane
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Omega-3 - DHA 0.015g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Purslane
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
18%
Purslane
Minerals Daily Need Coverage Score
38%
Quinoa
30%
Purslane

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 38mg)
Which food is lower in Sugar?
Purslane
Purslane is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Purslane
Purslane is lower in Saturated Fat (difference - 0.231g)
Which food is lower in glycemic index?
Purslane
Purslane is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.