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  6. Quinoa vs. Sapodilla

Quinoa vs. Sapodilla — In-Depth Nutrition Comparison

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Significant differences between quinoa and sapodillas

  • Quinoa has more phosphorus, magnesium, copper, zinc, vitamin B1, iron, folate, and vitamin B2; however, sapodillas are richer in vitamin C and fiber.
  • Quinoa covers your daily phosphorus needs 20% more than sapodillas.
  • Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of sapodillas is 37.

Specific food types used in this comparison are Quinoa, cooked and Sapodilla, raw.

Infographic

Quinoa vs Sapodilla 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
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 8.6% 6.3% 17% 30% 29% 2.7% 5.1% 1.6% 0% 3.3%
Contains more MagnesiumMagnesium +433.3%
Contains more IronIron +86.3%
Contains more CopperCopper +123.3%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +1166.7%
Contains less SodiumSodium -41.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +366.7%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +12.2%

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
Quinoa
7
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 49% 1% 0% 0% 0% 4.6% 3.8% 15% 8.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +450%
Contains more Vitamin B3Vitamin B3 +106%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +200%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Sapodilla DV% diff.
Manganese 0.631mg 27%
Phosphorus 152mg 12mg 20%
Vitamin C 0mg 14.7mg 16%
Magnesium 64mg 12mg 12%
Copper 0.192mg 0.086mg 12%
Fiber 2.8g 5.3g 10%
Iron 1.49mg 0.8mg 9%
Vitamin B1 0.107mg 0mg 9%
Zinc 1.09mg 0.1mg 9%
Protein 4.4g 0.44g 8%
Polyunsaturated fat 1.078g 0.011g 7%
Folate 42µg 14µg 7%
Vitamin B6 0.123mg 0.037mg 7%
Vitamin B2 0.11mg 0.02mg 7%
Starch 17.63g 7%
Vitamin B5 0.252mg 5%
Selenium 2.8µg 0.6µg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calories 120kcal 83kcal 2%
Fats 1.92g 1.1g 1%
Vitamin B3 0.412mg 0.2mg 1%
Potassium 172mg 193mg 1%
Carbs 21.3g 19.96g 0%
Net carbs 18.5g 14.66g N/A
Calcium 17mg 21mg 0%
Sugar 0.87g N/A
Sodium 7mg 12mg 0%
Vitamin A 0µg 3µg 0%
Saturated fat 0.231g 0.194g 0%
Monounsaturated fat 0.528g 0.521g 0%
Tryptophan 0.052mg 0.005mg 0%
Threonine 0.131mg 0.012mg 0%
Isoleucine 0.157mg 0.015mg 0%
Leucine 0.261mg 0.024mg 0%
Lysine 0.239mg 0.039mg 0%
Methionine 0.096mg 0.003mg 0%
Phenylalanine 0.185mg 0.013mg 0%
Valine 0.185mg 0.016mg 0%
Histidine 0.127mg 0.016mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
20% 78%
Protein: 0.44 g
Fats: 1.1 g
Carbs: 19.96 g
Water: 78 g
Other: 0.5 g
Contains more ProteinProtein +900%
Contains more FatsFats +74.5%
Contains more OtherOther +54%
~equal in Carbs ~19.96g
~equal in Water ~78g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
27% 72%
Saturated fat: Sat. Fat 0.194 g
Monounsaturated fat: Mono. Fat 0.521 g
Polyunsaturated fat: Poly. Fat 0.011 g
Contains more Poly. FatPolyunsaturated fat +9700%
Contains less Sat. FatSaturated fat -16%
~equal in Monounsaturated fat ~0.521g

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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. Sapodilla - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167759/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.