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  6. Quinoa vs. Savoy cabbage

Quinoa vs. Savoy cabbage — In-Depth Nutrition Comparison

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Differences between quinoa and savoy cabbage

  • Quinoa has more manganese, phosphorus, copper, iron, magnesium, and zinc, while savoy cabbage has more vitamin K, vitamin C, vitamin A, and folate.
  • Savoy cabbage's daily need coverage for vitamin K is 57% higher.
  • Savoy cabbage contains 4 times less zinc than quinoa. Quinoa contains 1.09mg of zinc, while savoy cabbage contains 0.27mg.
  • Savoy cabbage has a lower glycemic index. The glycemic index of savoy cabbage is 32, while the glycemic index of quinoa is 53.

The food types used in this comparison are Quinoa, cooked and Cabbage, savoy, raw.

Infographic

Quinoa vs Savoy cabbage 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
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 20% 11% 20% 15% 21% 7.4% 18% 3.7% 23% 4.9%
Contains more MagnesiumMagnesium +128.6%
Contains more IronIron +272.5%
Contains more CopperCopper +209.7%
Contains more ZincZinc +303.7%
Contains more PhosphorusPhosphorus +261.9%
Contains less SodiumSodium -75%
Contains more ManganeseManganese +250.6%
Contains more SeleniumSelenium +211.1%
Contains more CalciumCalcium +105.9%
Contains more PotassiumPotassium +33.7%

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
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 103% 17% 3.4% 0% 18% 6.9% 5.6% 11% 44% 0% 172% 60% 6.7%
Contains more Vitamin EVitamin E +270.6%
Contains more Vitamin B1Vitamin B1 +52.9%
Contains more Vitamin B2Vitamin B2 +266.7%
Contains more Vitamin B3Vitamin B3 +37.3%
Contains more CholineCholine +87%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B6Vitamin B6 +54.5%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +90.5%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Savoy cabbage DV% diff.
Vitamin K 0µg 68.8µg 57%
Vitamin C 0mg 31mg 34%
Manganese 0.631mg 0.18mg 20%
Phosphorus 152mg 42mg 16%
Iron 1.49mg 0.4mg 14%
Copper 0.192mg 0.062mg 14%
Folate 42µg 80µg 10%
Magnesium 64mg 28mg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.049g 7%
Zinc 1.09mg 0.27mg 7%
Vitamin A 0µg 50µg 6%
Vitamin B2 0.11mg 0.03mg 6%
Protein 4.4g 2g 5%
Calories 120kcal 27kcal 5%
Carbs 21.3g 6.1g 5%
Vitamin B6 0.123mg 0.19mg 5%
Vitamin B5 0.187mg 4%
Selenium 2.8µg 0.9µg 3%
Vitamin B1 0.107mg 0.07mg 3%
Vitamin E 0.63mg 0.17mg 3%
Fats 1.92g 0.1g 3%
Potassium 172mg 230mg 2%
Calcium 17mg 35mg 2%
Choline 23mg 12.3mg 2%
Fiber 2.8g 3.1g 1%
Vitamin B3 0.412mg 0.3mg 1%
Saturated fat 0.231g 0.013g 1%
Monounsaturated fat 0.528g 0.007g 1%
Sodium 7mg 28mg 1%
Net carbs 18.5g 3g N/A
Sugar 0.87g 2.27g N/A
Tryptophan 0.052mg 0.02mg 0%
Threonine 0.131mg 0.069mg 0%
Isoleucine 0.157mg 0.101mg 0%
Leucine 0.261mg 0.103mg 0%
Lysine 0.239mg 0.094mg 0%
Methionine 0.096mg 0.02mg 0%
Phenylalanine 0.185mg 0.064mg 0%
Valine 0.185mg 0.085mg 0%
Histidine 0.127mg 0.041mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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% 6% 91%
Protein: 2 g
Fats: 0.1 g
Carbs: 6.1 g
Water: 91 g
Other: 0.8 g
Contains more ProteinProtein +120%
Contains more FatsFats +1820%
Contains more CarbsCarbs +249.2%
Contains more WaterWater +27.1%
~equal in Other ~0.8g

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
19% 10% 71%
Saturated fat: Sat. Fat 0.013 g
Monounsaturated fat: Mono. Fat 0.007 g
Polyunsaturated fat: Poly. Fat 0.049 g
Contains more Mono. FatMonounsaturated fat +7442.9%
Contains more Poly. FatPolyunsaturated fat +2100%
Contains less Sat. FatSaturated fat -94.4%

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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. Savoy cabbage - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170388/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.