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, Iron, Folate, 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.
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 | +209520% |
| 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
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated Fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
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Opinion |
| Calories | 120kcal | 23kcal |
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| Protein | 4.4g | 2.97g |
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| Fats | 1.92g | 0.26g |
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| Vitamin C | 0mg | 9.8mg |
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| Net carbs | 18.5g | 1.35g |
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| Carbs | 21.3g | 3.75g |
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| Magnesium | 64mg | 87mg |
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| Calcium | 17mg | 136mg |
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| Potassium | 172mg | 466mg |
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| Iron | 1.49mg | 3.57mg |
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| Sugar | 0.87g | 0.43g |
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| Fiber | 2.8g | 2.4g |
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| Copper | 0.192mg | 0.174mg |
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| Zinc | 1.09mg | 0.76mg |
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| Starch | 17.63g |
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| Phosphorus | 152mg | 56mg |
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| Sodium | 7mg | 70mg |
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| Vitamin A | 5IU | 10481IU |
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| Vitamin A | 0µg | 524µg |
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| Vitamin E | 0.63mg | 2.08mg |
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| Manganese | 0.631mg | 0.935mg |
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| Selenium | 2.8µg | 1.5µg |
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| Vitamin B1 | 0.107mg | 0.095mg |
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| Vitamin B2 | 0.11mg | 0.236mg |
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| Vitamin B3 | 0.412mg | 0.49mg |
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| Vitamin B5 | 0.145mg |
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| Vitamin B6 | 0.123mg | 0.242mg |
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| Vitamin K | 0µg | 493.6µg |
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| Folate | 42µg | 146µg |
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| Choline | 23mg | 19.7mg |
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| Saturated Fat | 0.231g | 0.043g |
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| Monounsaturated Fat | 0.528g | 0.006g |
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| Polyunsaturated fat | 1.078g | 0.109g |
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| Tryptophan | 0.052mg | 0.04mg |
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| Threonine | 0.131mg | 0.127mg |
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| Isoleucine | 0.157mg | 0.152mg |
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| Leucine | 0.261mg | 0.231mg |
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| Lysine | 0.239mg | 0.182mg |
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| Methionine | 0.096mg | 0.055mg |
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| Phenylalanine | 0.185mg | 0.134mg |
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| Valine | 0.185mg | 0.168mg |
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| Histidine | 0.127mg | 0.066mg |
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| Omega-3 - DHA | 0.015g | 0g |
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Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
170%
Minerals Daily Need Coverage Score
38%
52%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated Fat?
Spinach is lower in Saturated Fat (difference - 0.188g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 63mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.