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  6. Quinoa vs. Smoked salmon

Quinoa vs. Smoked salmon — In-Depth Nutrition Comparison

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The main differences between Quinoa and Smoked salmon

  • Quinoa is richer in Manganese, Fiber, and Magnesium, yet Smoked salmon is richer in Vitamin B12, Vitamin D, Selenium, Vitamin B3, Choline, and Vitamin B6.
  • Daily need coverage for Vitamin B12 from Smoked salmon is 136% higher.
  • Quinoa contains less Sodium.

Food types used in this article are Quinoa, cooked and Fish, salmon, chinook, smoked.

Infographic

Quinoa vs Smoked salmon 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
6
:
4
Smoked salmon
Smoked salmon
Contains more Calcium +54.5%
Contains more Iron +75.3%
Contains more Magnesium +255.6%
Contains less Sodium -99%
Contains more Zinc +251.6%
Contains more Manganese +3611.8%
Contains more Copper +19.8%
Contains more Selenium +1057.1%
Equal in Phosphorus - 164
Equal in Potassium - 175
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Smoked salmon
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 4% 32% 13% 71% 16% 88% 9% 77% 3% 177%
Contains more Calcium +54.5%
Contains more Iron +75.3%
Contains more Magnesium +255.6%
Contains less Sodium -99%
Contains more Zinc +251.6%
Contains more Manganese +3611.8%
Contains more Copper +19.8%
Contains more Selenium +1057.1%
Equal in Phosphorus - 164
Equal in Potassium - 175

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
3
:
8
Smoked salmon
Smoked salmon
Contains more Vitamin B1 +365.2%
Contains more Folate +2000%
Contains more Vitamin A +1640%
Contains more Vitamin E +114.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1045.6%
Contains more Vitamin B6 +126%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.101
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Smoked salmon
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 6% 28% 514% 0% 6% 24% 89% 53% 65% 2% 408% 1%
Contains more Vitamin B1 +365.2%
Contains more Folate +2000%
Contains more Vitamin A +1640%
Contains more Vitamin E +114.3%
Contains more Vitamin D +∞%
Contains more Vitamin B3 +1045.6%
Contains more Vitamin B6 +126%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Equal in Vitamin B2 - 0.101

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Smoked salmon
Smoked salmon
Contains more Carbs +∞%
Contains more Protein +315.5%
Contains more Fats +125%
Contains more Other +601.3%
Equal in Water - 72
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Smoked salmon
18% 4% 72% 5%
Protein: 18.28 g
Fats: 4.32 g
Carbs: 0 g
Water: 72 g
Other: 5.4 g
Contains more Carbs +∞%
Contains more Protein +315.5%
Contains more Fats +125%
Contains more Other +601.3%
Equal in Water - 72

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Smoked salmon
Smoked salmon
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +283.1%
Equal in Polyunsaturated fat - 0.995
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Smoked salmon
24% 51% 25%
Saturated Fat: 0.929 g
Monounsaturated Fat: 2.023 g
Polyunsaturated fat: 0.995 g
Contains less Saturated Fat -75.1%
Contains more Monounsaturated Fat +283.1%
Equal in Polyunsaturated fat - 0.995

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Smoked salmon Opinion
Net carbs 18.5g 0g Quinoa
Protein 4.4g 18.28g Smoked salmon
Fats 1.92g 4.32g Smoked salmon
Carbs 21.3g 0g Quinoa
Calories 120kcal 117kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0g Smoked salmon
Fiber 2.8g 0g Quinoa
Calcium 17mg 11mg Quinoa
Iron 1.49mg 0.85mg Quinoa
Magnesium 64mg 18mg Quinoa
Phosphorus 152mg 164mg Smoked salmon
Potassium 172mg 175mg Smoked salmon
Sodium 7mg 672mg Quinoa
Zinc 1.09mg 0.31mg Quinoa
Copper 0.192mg 0.23mg Smoked salmon
Manganese 0.631mg 0.017mg Quinoa
Selenium 2.8µg 32.4µg Smoked salmon
Vitamin A 5IU 87IU Smoked salmon
Vitamin A RAE 0µg 26µg Smoked salmon
Vitamin E 0.63mg 1.35mg Smoked salmon
Vitamin D 0IU 685IU Smoked salmon
Vitamin D 0µg 17.1µg Smoked salmon
Vitamin B1 0.107mg 0.023mg Quinoa
Vitamin B2 0.11mg 0.101mg Quinoa
Vitamin B3 0.412mg 4.72mg Smoked salmon
Vitamin B5 0.87mg Smoked salmon
Vitamin B6 0.123mg 0.278mg Smoked salmon
Folate 42µg 2µg Quinoa
Vitamin B12 0µg 3.26µg Smoked salmon
Vitamin K 0µg 0.1µg Smoked salmon
Tryptophan 0.052mg 0.205mg Smoked salmon
Threonine 0.131mg 0.801mg Smoked salmon
Isoleucine 0.157mg 0.842mg Smoked salmon
Leucine 0.261mg 1.486mg Smoked salmon
Lysine 0.239mg 1.679mg Smoked salmon
Methionine 0.096mg 0.541mg Smoked salmon
Phenylalanine 0.185mg 0.714mg Smoked salmon
Valine 0.185mg 0.942mg Smoked salmon
Histidine 0.127mg 0.538mg Smoked salmon
Cholesterol 0mg 23mg Quinoa
Saturated Fat 0.231g 0.929g Quinoa
Omega-3 - DHA 0.015g 0.267g Smoked salmon
Omega-3 - EPA 0g 0.183g Smoked salmon
Omega-3 - DPA 0g 0.073g Smoked salmon
Monounsaturated Fat 0.528g 2.023g Smoked salmon
Polyunsaturated fat 1.078g 0.995g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Smoked salmon
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
99%
Smoked salmon
Minerals Daily Need Coverage Score
38%
Quinoa
49%
Smoked salmon

Comparison summary

Which food is lower in Sugar?
Smoked salmon
Smoked salmon is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Smoked salmon
Smoked salmon is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Smoked salmon
Smoked salmon is relatively richer in vitamins
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 665mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 23mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.698g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $14)
Which food is richer in minerals?
?
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. Smoked salmon - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173687/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.