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  6. Quinoa vs. Succotash

Quinoa vs. Succotash — In-Depth Nutrition Comparison

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Important differences between quinoa and succotash

  • Quinoa has more phosphorus and polyunsaturated fat; however, succotash has more vitamin C, vitamin B1, vitamin B3, potassium, and vitamin A.
  • Succotash's daily need coverage for vitamin C is 17% more.
  • Quinoa has 2 times more polyunsaturated fat than succotash. Quinoa has 1.078g of polyunsaturated fat, while succotash has 0.489g.

The food varieties used in the comparison are Quinoa, cooked and Succotash, (corn and limas), raw.

Infographic

Quinoa vs Succotash 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.
Quinoa
Quinoa
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 34% 5.4% 33% 69% 62% 17% 48% 0.52% 90% 3.3%
Contains more MagnesiumMagnesium +33.3%
Contains more ZincZinc +78.7%
Contains more PhosphorusPhosphorus +34.5%
Contains more SeleniumSelenium +366.7%
Contains more PotassiumPotassium +114.5%
Contains more IronIron +22.8%
Contains less SodiumSodium -42.9%
~equal in Calcium ~18mg
~equal in Copper ~0.186mg
~equal in Manganese ~0.688mg

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
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 50% 5% 0% 0% 52% 19% 30% 7.7% 30% 0% 0% 30% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B2Vitamin B2 +34.1%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +94.4%
Contains more Vitamin B3Vitamin B3 +285.2%
~equal in Vitamin D ~0µg
~equal in Vitamin B6 ~0.13mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Folate ~40µg

All nutrients comparison - raw data values

Nutrient Quinoa Succotash DV% diff.
Vitamin C 0mg 15.1mg 17%
Vitamin B1 0.107mg 0.208mg 8%
Vitamin B3 0.412mg 1.587mg 7%
Starch 17.63g 7%
Potassium 172mg 369mg 6%
Phosphorus 152mg 113mg 6%
Selenium 2.8µg 0.6µg 4%
Polyunsaturated fat 1.078g 0.489g 4%
Choline 23mg 4%
Magnesium 64mg 48mg 4%
Vitamin E 0.63mg 4%
Iron 1.49mg 1.83mg 4%
Fiber 2.8g 3.8g 4%
Zinc 1.09mg 0.61mg 4%
Vitamin B5 0.128mg 3%
Manganese 0.631mg 0.688mg 2%
Vitamin B2 0.11mg 0.082mg 2%
Vitamin A 0µg 15µg 2%
Folate 42µg 40µg 1%
Monounsaturated fat 0.528g 0.198g 1%
Vitamin B6 0.123mg 0.13mg 1%
Calories 120kcal 99kcal 1%
Protein 4.4g 5.03g 1%
Copper 0.192mg 0.186mg 1%
Carbs 21.3g 19.59g 1%
Fats 1.92g 1.02g 1%
Net carbs 18.5g 15.79g N/A
Calcium 17mg 18mg 0%
Sugar 0.87g N/A
Sodium 7mg 4mg 0%
Saturated fat 0.231g 0.19g 0%
Tryptophan 0.052mg 0.056mg 0%
Threonine 0.131mg 0.209mg 0%
Isoleucine 0.157mg 0.284mg 0%
Leucine 0.261mg 0.443mg 0%
Lysine 0.239mg 0.295mg 0%
Methionine 0.096mg 0.068mg 0%
Phenylalanine 0.185mg 0.243mg 0%
Valine 0.185mg 0.306mg 0%
Histidine 0.127mg 0.16mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
5% 20% 73%
Protein: 5.03 g
Fats: 1.02 g
Carbs: 19.59 g
Water: 73.1 g
Other: 1.26 g
Contains more FatsFats +88.2%
Contains more ProteinProtein +14.3%
Contains more OtherOther +63.6%
~equal in Carbs ~19.59g
~equal in Water ~73.1g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
22% 23% 56%
Saturated fat: Sat. Fat 0.19 g
Monounsaturated fat: Mono. Fat 0.198 g
Polyunsaturated fat: Poly. Fat 0.489 g
Contains more Mono. FatMonounsaturated fat +166.7%
Contains more Poly. FatPolyunsaturated fat +120.4%
Contains less Sat. FatSaturated fat -17.7%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Succotash - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169300/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.