Quinoa vs. Roe — In-Depth Nutrition Comparison
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The main differences between quinoa and roe
- Quinoa is richer in manganese and fiber, yet roe is richer in vitamin B12, selenium, vitamin B2, phosphorus, vitamin C, vitamin B1, and folate.
- Daily need coverage for vitamin B12 for roe is 481% higher.
- Roe has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Fish, roe, mixed species, cooked, dry heat.
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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 | +146.2% |
| Contains more IronIron | +93.5% |
| Contains more CopperCopper | +50% |
| Contains less SodiumSodium | -94% |
| Contains more ManganeseManganese | +4753.8% |
| Contains more CalciumCalcium | +64.7% |
| Contains more PotassiumPotassium | +64.5% |
| Contains more ZincZinc | +17.4% |
| Contains more PhosphorusPhosphorus | +238.8% |
| Contains more SeleniumSelenium | +1746.4% |
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 | +∞% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +158.9% |
| Contains more Vitamin B2Vitamin B2 | +762.7% |
| Contains more Vitamin B3Vitamin B3 | +432% |
| Contains more Vitamin B6Vitamin B6 | +50.4% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more FolateFolate | +119% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0µg | 11.54µg | 481% |
| Cholesterol | 0mg | 479mg | 160% |
| Selenium | 2.8µg | 51.7µg | 89% |
| Vitamin B2 | 0.11mg | 0.949mg | 65% |
| Phosphorus | 152mg | 515mg | 52% |
| Protein | 4.4g | 28.62g | 48% |
| Manganese | 0.631mg | 0.013mg | 27% |
| Vitamin B5 | 1.154mg | 23% | |
| Vitamin C | 0mg | 16.4mg | 18% |
| Polyunsaturated fat | 1.078g | 3.404g | 16% |
| Vitamin B1 | 0.107mg | 0.277mg | 14% |
| Folate | 42µg | 92µg | 13% |
| Fiber | 2.8g | 0g | 11% |
| Vitamin B3 | 0.412mg | 2.192mg | 11% |
| Vitamin A | 0µg | 91µg | 10% |
| Fats | 1.92g | 8.23g | 10% |
| Iron | 1.49mg | 0.77mg | 9% |
| Magnesium | 64mg | 26mg | 9% |
| Starch | 17.63g | 7% | |
| Saturated fat | 0.231g | 1.866g | 7% |
| Copper | 0.192mg | 0.128mg | 7% |
| Carbs | 21.3g | 1.92g | 6% |
| Vitamin B6 | 0.123mg | 0.185mg | 5% |
| Sodium | 7mg | 117mg | 5% |
| Choline | 23mg | 4% | |
| Monounsaturated fat | 0.528g | 2.129g | 4% |
| Calories | 120kcal | 204kcal | 4% |
| Vitamin E | 0.63mg | 4% | |
| Potassium | 172mg | 283mg | 3% |
| Zinc | 1.09mg | 1.28mg | 2% |
| Calcium | 17mg | 28mg | 1% |
| Net carbs | 18.5g | 1.92g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0.375mg | 0% |
| Threonine | 0.131mg | 1.305mg | 0% |
| Isoleucine | 0.157mg | 1.465mg | 0% |
| Leucine | 0.261mg | 2.509mg | 0% |
| Lysine | 0.239mg | 2.179mg | 0% |
| Methionine | 0.096mg | 0.71mg | 0% |
| Phenylalanine | 0.185mg | 1.401mg | 0% |
| Valine | 0.185mg | 1.676mg | 0% |
| Histidine | 0.127mg | 0.778mg | 0% |
| Omega-3 - EPA | 0g | 1.26g | N/A |
| Omega-3 - DHA | 0.015g | 1.747g | N/A |
| Omega-3 - DPA | 0g | 0.105g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1009.4% |
| Contains more WaterWater | +22.1% |
| Contains more ProteinProtein | +550.5% |
| Contains more FatsFats | +328.6% |
| Contains more OtherOther | +237.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -87.6% |
| Contains more Mono. FatMonounsaturated fat | +303.2% |
| Contains more Poly. FatPolyunsaturated fat | +215.8% |
