Quinoa vs. Sockeye salmon — In-Depth Nutrition Comparison

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Summary of differences between quinoa and sockeye salmon

Quinoa has more manganese and copper; however, sockeye salmon is higher in vitamin B12, vitamin D, vitamin B3, selenium, vitamin B6, phosphorus, and choline.
Sockeye salmon covers your daily need for vitamin B12, 186% more than quinoa.
Quinoa has 49 times more manganese than sockeye salmon. While quinoa has 0.631mg of manganese, sockeye salmon has only 0.013mg.
The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Fish, salmon, sockeye, 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.

Quinoa

Sockeye salmon

Contains more MagnesiumMagnesium	+77.8%
Contains more CalciumCalcium	+54.5%
Contains more IronIron	+186.5%
Contains more CopperCopper	+152.6%
Contains more ZincZinc	+98.2%
Contains less SodiumSodium	-92.4%
Contains more ManganeseManganese	+4753.8%

Contains more PotassiumPotassium	+153.5%
Contains more PhosphorusPhosphorus	+100.7%
Contains more SeleniumSelenium	+1167.9%

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

Sockeye salmon

Contains more FolateFolate

+500%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+57.1%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+46.7%
Contains more Vitamin B2Vitamin B2	+123.6%
Contains more Vitamin B3Vitamin B3	+2357%
Contains more Vitamin B6Vitamin B6	+572.4%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more CholineCholine	+389.6%

~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin B12	0µg	4.47µg	186%
Vitamin D	0IU	670IU	84%
Vitamin D	0µg	16.7µg	84%
Vitamin B3	0.412mg	10.123mg	61%
Selenium	2.8µg	35.5µg	59%
Vitamin B6	0.123mg	0.827mg	54%
Protein	4.4g	26.48g	44%
Manganese	0.631mg	0.013mg	27%
Vitamin B5		1.274mg	25%
Phosphorus	152mg	305mg	22%
Cholesterol	0mg	61mg	20%
Choline	23mg	112.6mg	16%
Copper	0.192mg	0.076mg	13%
Iron	1.49mg	0.52mg	12%
Fiber	2.8g	0g	11%
Vitamin B2	0.11mg	0.246mg	10%
Folate	42µg	7µg	9%
Potassium	172mg	436mg	8%
Starch	17.63g	0g	7%
Magnesium	64mg	36mg	7%
Carbs	21.3g	0g	7%
Vitamin A	0µg	58µg	6%
Fats	1.92g	5.57g	6%
Zinc	1.09mg	0.55mg	5%
Sodium	7mg	92mg	4%
Vitamin B1	0.107mg	0.157mg	4%
Saturated fat	0.231g	0.969g	3%
Monounsaturated fat	0.528g	1.864g	3%
Polyunsaturated fat	1.078g	1.327g	2%
Calories	120kcal	156kcal	2%
Vitamin E	0.63mg	0.99mg	2%
Calcium	17mg	11mg	1%
Net carbs	18.5g	0g	N/A
Sugar	0.87g	0g	N/A
Vitamin K	0µg	0.1µg	0%
Trans fat		0.023g	N/A
Tryptophan	0.052mg	0.335mg	0%
Threonine	0.131mg	1.247mg	0%
Isoleucine	0.157mg	1.274mg	0%
Leucine	0.261mg	2.185mg	0%
Lysine	0.239mg	2.574mg	0%
Methionine	0.096mg	0.858mg	0%
Phenylalanine	0.185mg	1.086mg	0%
Valine	0.185mg	1.461mg	0%
Histidine	0.127mg	0.711mg	0%
Omega-3 - EPA	0g	0.299g	N/A
Omega-3 - DHA	0.015g	0.56g	N/A
Omega-3 - DPA	0g	0.093g	N/A
Omega-6 - Eicosadienoic acid		0.019g	N/A