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  6. Quinoa vs. Skipjack tuna

Quinoa vs. Skipjack tuna — In-Depth Nutrition Comparison

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What are the differences between quinoa and skipjack tuna?

  • Quinoa is higher in manganese, fiber, and copper, yet skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and potassium.
  • Skipjack tuna's daily need coverage for vitamin B3 is 115% more.
  • The glycemic index of skipjack tuna is lower.

We used Quinoa, cooked and Fish, tuna, skipjack, fresh, cooked, dry heat types in this article.

Infographic

Quinoa vs Skipjack tuna 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
4
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 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
Contains more MagnesiumMagnesium +45.5%
Contains more CopperCopper +74.5%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +3221.1%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +203.5%
Contains more PhosphorusPhosphorus +87.5%
Contains more SeleniumSelenium +1571.4%
~equal in Iron ~1.6mg
~equal in Zinc ~1.05mg

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
4
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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +181.6%
Contains more FolateFolate +320%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +10.9%
Contains more Vitamin B3Vitamin B3 +4452.4%
Contains more Vitamin B6Vitamin B6 +697.6%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Skipjack tuna DV% diff.
Vitamin B3 0.412mg 18.756mg 115%
Vitamin B12 0µg 2.19µg 91%
Selenium 2.8µg 46.8µg 80%
Vitamin B6 0.123mg 0.981mg 66%
Protein 4.4g 28.21g 48%
Manganese 0.631mg 0.019mg 27%
Cholesterol 0mg 60mg 20%
Phosphorus 152mg 285mg 19%
Fiber 2.8g 0g 11%
Potassium 172mg 522mg 10%
Vitamin B5 0.485mg 10%
Copper 0.192mg 0.11mg 9%
Folate 42µg 10µg 8%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Vitamin B1 0.107mg 0.038mg 6%
Magnesium 64mg 44mg 5%
Polyunsaturated fat 1.078g 0.403g 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calcium 17mg 37mg 2%
Sodium 7mg 47mg 2%
Vitamin A 0µg 18µg 2%
Saturated fat 0.231g 0.42g 1%
Monounsaturated fat 0.528g 0.243g 1%
Calories 120kcal 132kcal 1%
Vitamin B2 0.11mg 0.122mg 1%
Iron 1.49mg 1.6mg 1%
Vitamin C 0mg 1mg 1%
Fats 1.92g 1.29g 1%
Net carbs 18.5g 0g N/A
Sugar 0.87g N/A
Zinc 1.09mg 1.05mg 0%
Tryptophan 0.052mg 0.316mg 0%
Threonine 0.131mg 1.237mg 0%
Isoleucine 0.157mg 1.3mg 0%
Leucine 0.261mg 2.293mg 0%
Lysine 0.239mg 2.59mg 0%
Methionine 0.096mg 0.835mg 0%
Phenylalanine 0.185mg 1.101mg 0%
Valine 0.185mg 1.453mg 0%
Histidine 0.127mg 0.83mg 0%
Omega-3 - EPA 0g 0.091g N/A
Omega-3 - DHA 0.015g 0.237g N/A
Omega-3 - DPA 0g 0.017g 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
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
Contains more FatsFats +48.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15%
Contains more ProteinProtein +541.1%
Contains more OtherOther +967.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +117.3%
Contains more Poly. FatPolyunsaturated fat +167.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.