Quinoa vs. Spinach — In-Depth Nutrition Comparison

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A recap on the differences between quinoa and spinach

Quinoa is higher in phosphorus, yet spinach is higher in vitamin K, vitamin A, folate, iron, manganese, calcium, vitamin C, vitamin B2, and vitamin E.
Spinach covers your daily vitamin K needs 411% more than quinoa.
Quinoa contains 3 times more phosphorus than spinach. While quinoa contains 152mg of phosphorus, spinach contains only 56mg.
The glycemic index of spinach is lower.

Food varieties used in this article are Quinoa, cooked and Spinach, cooked, boiled, drained, without salt.

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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

Spinach

Contains more ZincZinc	+43.4%
Contains more PhosphorusPhosphorus	+171.4%
Contains less SodiumSodium	-90%
Contains more SeleniumSelenium	+86.7%

Contains more MagnesiumMagnesium	+35.9%
Contains more CalciumCalcium	+700%
Contains more PotassiumPotassium	+170.9%
Contains more IronIron	+139.6%
Contains more ManganeseManganese	+48.2%

~equal in Copper ~0.174mg

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

Spinach

Contains more Vitamin B1Vitamin B1

+12.6%

Contains more Vitamin CVitamin C	+∞%
Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin EVitamin E	+230.2%
Contains more Vitamin B2Vitamin B2	+114.5%
Contains more Vitamin B3Vitamin B3	+18.9%
Contains more Vitamin B6Vitamin B6	+96.7%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+247.6%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Vitamin K	0µg	493.6µg	411%
Vitamin A	0µg	524µg	58%
Iron	1.49mg	3.57mg	26%
Folate	42µg	146µg	26%
Phosphorus	152mg	56mg	14%
Manganese	0.631mg	0.935mg	13%
Calcium	17mg	136mg	12%
Vitamin C	0mg	9.8mg	11%
Vitamin E	0.63mg	2.08mg	10%
Vitamin B2	0.11mg	0.236mg	10%
Potassium	172mg	466mg	9%
Vitamin B6	0.123mg	0.242mg	9%
Starch	17.63g		7%
Carbs	21.3g	3.75g	6%
Polyunsaturated fat	1.078g	0.109g	6%
Calories	120kcal	23kcal	5%
Magnesium	64mg	87mg	5%
Protein	4.4g	2.97g	3%
Fats	1.92g	0.26g	3%
Zinc	1.09mg	0.76mg	3%
Sodium	7mg	70mg	3%
Vitamin B5		0.145mg	3%
Fiber	2.8g	2.4g	2%
Copper	0.192mg	0.174mg	2%
Selenium	2.8µg	1.5µg	2%
Vitamin B1	0.107mg	0.095mg	1%
Choline	23mg	19.7mg	1%
Saturated fat	0.231g	0.043g	1%
Monounsaturated fat	0.528g	0.006g	1%
Protein per 100 calories	3.7g	13g	N/A
Calories per 10 g protein	273kcal	77kcal	N/A
Weight per 100 calories	83g	435g	N/A
Net carbs	18.5g	1.35g	N/A
Sugar	0.87g	0.43g	N/A
Vitamin B3	0.412mg	0.49mg	0%
Tryptophan	0.052mg	0.04mg	0%
Threonine	0.131mg	0.127mg	0%
Isoleucine	0.157mg	0.152mg	0%
Leucine	0.261mg	0.231mg	0%
Lysine	0.239mg	0.182mg	0%
Methionine	0.096mg	0.055mg	0%
Phenylalanine	0.185mg	0.134mg	0%
Valine	0.185mg	0.168mg	0%
Histidine	0.127mg	0.066mg	0%
Omega-3 - DHA	0.015g	0g	N/A