Quinoa vs. Spinach raw — In-Depth Nutrition Comparison
Compare
The main differences between quinoa and spinach raw
- Quinoa is richer in phosphorus, yet spinach raw is richer in vitamin K, vitamin A, folate, vitamin C, iron, manganese, potassium, vitamin E, and calcium.
- Daily need coverage for vitamin K for spinach raw is 402% higher.
- Quinoa contains 3 times more phosphorus than spinach raw. Quinoa contains 152mg of phosphorus, while spinach raw contains 49mg.
- Spinach raw has a lower glycemic index than quinoa.
Food types used in this article are Quinoa, cooked and Spinach, raw.
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.
| Contains more CopperCopper | +47.7% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +210.2% |
| Contains less SodiumSodium | -91.1% |
| Contains more SeleniumSelenium | +180% |
| Contains more MagnesiumMagnesium | +23.4% |
| Contains more CalciumCalcium | +482.4% |
| Contains more PotassiumPotassium | +224.4% |
| Contains more IronIron | +81.9% |
| Contains more ManganeseManganese | +42.2% |
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 | +37.2% |
| Contains more CholineCholine | +19.2% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +222.2% |
| Contains more Vitamin B2Vitamin B2 | +71.8% |
| Contains more Vitamin B3Vitamin B3 | +75.7% |
| Contains more Vitamin B6Vitamin B6 | +58.5% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +361.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin K | 0µg | 482.9µg | 402% |
| Vitamin A | 0µg | 469µg | 52% |
| Folate | 42µg | 194µg | 38% |
| Vitamin C | 0mg | 28.1mg | 31% |
| Iron | 1.49mg | 2.71mg | 15% |
| Phosphorus | 152mg | 49mg | 15% |
| Manganese | 0.631mg | 0.897mg | 12% |
| Potassium | 172mg | 558mg | 11% |
| Vitamin E | 0.63mg | 2.03mg | 9% |
| Calcium | 17mg | 99mg | 8% |
| Copper | 0.192mg | 0.13mg | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B6 | 0.123mg | 0.195mg | 6% |
| Polyunsaturated fat | 1.078g | 0.165g | 6% |
| Carbs | 21.3g | 3.63g | 6% |
| Vitamin B2 | 0.11mg | 0.189mg | 6% |
| Calories | 120kcal | 23kcal | 5% |
| Zinc | 1.09mg | 0.53mg | 5% |
| Magnesium | 64mg | 79mg | 4% |
| Sodium | 7mg | 79mg | 3% |
| Selenium | 2.8µg | 1µg | 3% |
| Protein | 4.4g | 2.86g | 3% |
| Vitamin B1 | 0.107mg | 0.078mg | 2% |
| Vitamin B3 | 0.412mg | 0.724mg | 2% |
| Fiber | 2.8g | 2.2g | 2% |
| Fats | 1.92g | 0.39g | 2% |
| Vitamin B5 | 0.065mg | 1% | |
| Choline | 23mg | 19.3mg | 1% |
| Saturated fat | 0.231g | 0.063g | 1% |
| Monounsaturated fat | 0.528g | 0.01g | 1% |
| Net carbs | 18.5g | 1.43g | N/A |
| Sugar | 0.87g | 0.42g | N/A |
| Tryptophan | 0.052mg | 0.039mg | 0% |
| Threonine | 0.131mg | 0.122mg | 0% |
| Isoleucine | 0.157mg | 0.147mg | 0% |
| Leucine | 0.261mg | 0.223mg | 0% |
| Lysine | 0.239mg | 0.174mg | 0% |
| Methionine | 0.096mg | 0.053mg | 0% |
| Phenylalanine | 0.185mg | 0.129mg | 0% |
| Valine | 0.185mg | 0.161mg | 0% |
| Histidine | 0.127mg | 0.064mg | 0% |
| Fructose | 0.15g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
2.86 g
Fats:
0.39 g
Carbs:
3.63 g
Water:
91.4 g
Other:
1.72 g
| Contains more ProteinProtein | +53.8% |
| Contains more FatsFats | +392.3% |
| Contains more CarbsCarbs | +486.8% |
| Contains more WaterWater | +27.6% |
| Contains more OtherOther | +123.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.063 g
Monounsaturated fat:
Mono. Fat
0.01 g
Polyunsaturated fat:
Poly. Fat
0.165 g
| Contains more Mono. FatMonounsaturated fat | +5180% |
| Contains more Poly. FatPolyunsaturated fat | +553.3% |
| Contains less Sat. FatSaturated fat | -72.7% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
0 g
Sucrose:
0.07 g
Glucose:
0.11 g
Fructose:
0.15 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0.1 g
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more GalactoseGalactose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g