Quinoa vs. Spinach — In-Depth Nutrition Comparison
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A recap on 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.
| 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% |
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.
| Contains more Vitamin B1Vitamin B1 | +12.6% |
| Contains more CholineCholine | +16.8% |
| 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% |
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 B2 | 0.11mg | 0.236mg | 10% |
| Vitamin E | 0.63mg | 2.08mg | 10% |
| Vitamin B6 | 0.123mg | 0.242mg | 9% |
| Potassium | 172mg | 466mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.109g | 6% |
| Carbs | 21.3g | 3.75g | 6% |
| Calories | 120kcal | 23kcal | 5% |
| Magnesium | 64mg | 87mg | 5% |
| Sodium | 7mg | 70mg | 3% |
| Protein | 4.4g | 2.97g | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Fats | 1.92g | 0.26g | 3% |
| Zinc | 1.09mg | 0.76mg | 3% |
| Copper | 0.192mg | 0.174mg | 2% |
| Fiber | 2.8g | 2.4g | 2% |
| Selenium | 2.8µg | 1.5µg | 2% |
| Monounsaturated fat | 0.528g | 0.006g | 1% |
| Saturated fat | 0.231g | 0.043g | 1% |
| Vitamin B1 | 0.107mg | 0.095mg | 1% |
| Choline | 23mg | 19.7mg | 1% |
| 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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +48.1% |
| Contains more FatsFats | +638.5% |
| Contains more CarbsCarbs | +468% |
| Contains more WaterWater | +27.4% |
| Contains more OtherOther | +135.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +8700% |
| Contains more Poly. FatPolyunsaturated fat | +889% |
| Contains less Sat. FatSaturated fat | -81.4% |
