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Quinoa vs. Red cabbage — In-Depth Nutrition Comparison

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How are quinoa and red cabbage different?

  • Quinoa is higher in copper, phosphorus, manganese, magnesium, iron, and zinc; however, red cabbage is richer in vitamin C, vitamin K, vitamin A, and vitamin B6.
  • Daily need coverage for vitamin C for red cabbage is 63% higher.
  • Quinoa contains 11 times more copper than red cabbage. While quinoa contains 0.192mg of copper, red cabbage contains only 0.017mg.
  • Red cabbage has a lower glycemic index (32) than quinoa (53).

Quinoa, cooked and Cabbage, red, raw are the varieties used in this article.

Infographic

Quinoa vs Red cabbage 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
8
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 11% 14% 21% 30% 5.7% 6% 13% 3.5% 32% 3.3%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +86.3%
Contains more CopperCopper +1029.4%
Contains more ZincZinc +395.5%
Contains more PhosphorusPhosphorus +406.7%
Contains less SodiumSodium -74.1%
Contains more ManganeseManganese +159.7%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +164.7%
Contains more PotassiumPotassium +41.3%

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% 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 190% 19% 2.2% 0% 16% 16% 7.8% 8.8% 48% 0% 96% 14% 9.3%
Contains more Vitamin EVitamin E +472.7%
Contains more Vitamin B1Vitamin B1 +67.2%
Contains more Vitamin B2Vitamin B2 +59.4%
Contains more FolateFolate +133.3%
Contains more CholineCholine +34.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +69.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.418mg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
7% 90%
Protein: 1.43 g
Fats: 0.16 g
Carbs: 7.37 g
Water: 90.39 g
Other: 0.65 g
Contains more ProteinProtein +207.7%
Contains more FatsFats +1100%
Contains more CarbsCarbs +189%
Contains more OtherOther +18.5%
Contains more WaterWater +26.2%

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
19% 11% 71%
Saturated fat: Sat. Fat 0.021 g
Monounsaturated fat: Mono. Fat 0.012 g
Polyunsaturated fat: Poly. Fat 0.08 g
Contains more Mono. FatMonounsaturated fat +4300%
Contains more Poly. FatPolyunsaturated fat +1247.5%
Contains less Sat. FatSaturated fat -90.9%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
16% 46% 39%
Starch: 0 g
Sucrose: 0.6 g
Glucose: 1.74 g
Fructose: 1.48 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Red cabbage DV% diff.
Vitamin C 0mg 57mg 63%
Vitamin K 0µg 38.2µg 32%
Copper 0.192mg 0.017mg 19%
Manganese 0.631mg 0.243mg 17%
Phosphorus 152mg 30mg 17%
Magnesium 64mg 16mg 11%
Iron 1.49mg 0.8mg 9%
Zinc 1.09mg 0.22mg 8%
Starch 17.63g 0g 7%
Vitamin B6 0.123mg 0.209mg 7%
Polyunsaturated fat 1.078g 0.08g 7%
Protein 4.4g 1.43g 6%
Vitamin A 0µg 56µg 6%
Folate 42µg 18µg 6%
Carbs 21.3g 7.37g 5%
Selenium 2.8µg 0.6µg 4%
Calories 120kcal 31kcal 4%
Vitamin B1 0.107mg 0.064mg 4%
Vitamin E 0.63mg 0.11mg 3%
Fiber 2.8g 2.1g 3%
Vitamin B2 0.11mg 0.069mg 3%
Fats 1.92g 0.16g 3%
Vitamin B5 0.147mg 3%
Calcium 17mg 45mg 3%
Fructose 1.48g 2%
Potassium 172mg 243mg 2%
Saturated fat 0.231g 0.021g 1%
Sodium 7mg 27mg 1%
Monounsaturated fat 0.528g 0.012g 1%
Choline 23mg 17.1mg 1%
Net carbs 18.5g 5.27g N/A
Sugar 0.87g 3.83g N/A
Vitamin B3 0.412mg 0.418mg 0%
Tryptophan 0.052mg 0.012mg 0%
Threonine 0.131mg 0.039mg 0%
Isoleucine 0.157mg 0.034mg 0%
Leucine 0.261mg 0.046mg 0%
Lysine 0.239mg 0.049mg 0%
Methionine 0.096mg 0.014mg 0%
Phenylalanine 0.185mg 0.036mg 0%
Valine 0.185mg 0.048mg 0%
Histidine 0.127mg 0.024mg 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 Red cabbage
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
33%
Red cabbage
Minerals Daily Need Coverage Score
38%
Quinoa
14%
Red cabbage

Comparison summary

Which food is lower in Saturated fat?
Red cabbage
Red cabbage is lower in Saturated fat (difference - 0.21g)
Which food is lower in glycemic index?
Red cabbage
Red cabbage is lower in glycemic index (difference - 21)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.96g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 20mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.3)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Red cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169977/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.