Quinoa vs. Raisin — In-Depth Nutrition Comparison
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A recap on differences between quinoa and raisins
- Quinoa is higher in manganese, folate, zinc, magnesium, and phosphorus, yet raisins are higher in potassium and copper.
- Raisins cover your daily potassium needs 17% more than quinoa.
- Quinoa contains 8 times more folate than raisins. While quinoa contains 42µg of folate, raisins contain only 5µg.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Quinoa, cooked and Raisins, seedless.
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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 | +100% |
| Contains more ZincZinc | +395.5% |
| Contains more PhosphorusPhosphorus | +50.5% |
| Contains less SodiumSodium | -36.4% |
| Contains more ManganeseManganese | +111% |
| Contains more SeleniumSelenium | +366.7% |
| Contains more CalciumCalcium | +194.1% |
| Contains more PotassiumPotassium | +335.5% |
| Contains more IronIron | +26.2% |
| Contains more CopperCopper | +65.6% |
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 | +425% |
| Contains more FolateFolate | +740% |
| Contains more CholineCholine | +107.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B2Vitamin B2 | +13.6% |
| Contains more Vitamin B3Vitamin B3 | +85.9% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +43.3% |
| Contains more FatsFats | +317.4% |
| Contains more WaterWater | +364.1% |
| Contains more CarbsCarbs | +271.7% |
| Contains more OtherOther | +141.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +935.3% |
| Contains more Poly. FatPolyunsaturated fat | +2813.5% |
| Contains less Sat. FatSaturated fat | -74.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +553% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
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Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Saturated fat |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Fructose | 29.68g | 37% | |
| Carbs | 21.3g | 79.18g | 19% |
| Potassium | 172mg | 749mg | 17% |
| Manganese | 0.631mg | 0.299mg | 14% |
| Copper | 0.192mg | 0.318mg | 14% |
| Calories | 120kcal | 299kcal | 9% |
| Folate | 42µg | 5µg | 9% |
| Magnesium | 64mg | 32mg | 8% |
| Zinc | 1.09mg | 0.22mg | 8% |
| Polyunsaturated fat | 1.078g | 0.037g | 7% |
| Phosphorus | 152mg | 101mg | 7% |
| Starch | 17.63g | 2.7g | 6% |
| Iron | 1.49mg | 1.88mg | 5% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Fiber | 2.8g | 3.7g | 4% |
| Vitamin B6 | 0.123mg | 0.174mg | 4% |
| Vitamin K | 0µg | 3.5µg | 3% |
| Protein | 4.4g | 3.07g | 3% |
| Calcium | 17mg | 50mg | 3% |
| Vitamin C | 0mg | 2.3mg | 3% |
| Vitamin E | 0.63mg | 0.12mg | 3% |
| Fats | 1.92g | 0.46g | 2% |
| Vitamin B3 | 0.412mg | 0.766mg | 2% |
| Vitamin B5 | 0.095mg | 2% | |
| Choline | 23mg | 11.1mg | 2% |
| Saturated fat | 0.231g | 0.058g | 1% |
| Monounsaturated fat | 0.528g | 0.051g | 1% |
| Vitamin B2 | 0.11mg | 0.125mg | 1% |
| Net carbs | 18.5g | 75.48g | N/A |
| Sugar | 0.87g | 59.19g | N/A |
| Sodium | 7mg | 11mg | 0% |
| Vitamin B1 | 0.107mg | 0.106mg | 0% |
| Tryptophan | 0.052mg | 0.05mg | 0% |
| Threonine | 0.131mg | 0.077mg | 0% |
| Isoleucine | 0.157mg | 0.057mg | 0% |
| Leucine | 0.261mg | 0.096mg | 0% |
| Lysine | 0.239mg | 0.084mg | 0% |
| Methionine | 0.096mg | 0.021mg | 0% |
| Phenylalanine | 0.185mg | 0.065mg | 0% |
| Valine | 0.185mg | 0.083mg | 0% |
| Histidine | 0.127mg | 0.072mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-6 - Gamma-linoleic acid | 0.001g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
11%
Minerals Daily Need Coverage Score
38%
37%
Comparison summary
Which food is lower in Saturated fat?
Raisin is lower in Saturated fat (difference - 0.173g)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 58.32g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 11)
Which food is cheaper?
Quinoa is cheaper (difference - $1)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.