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  6. Quinoa vs. Surimi

Quinoa vs. Surimi — In-Depth Nutrition Comparison

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What are the main differences between quinoa and surimi?

  • Quinoa is richer in manganese, copper, iron, fiber, folate, and vitamin B1, while surimi is higher in vitamin B12, selenium, and phosphorus.
  • Surimi's daily need coverage for vitamin B12 is 67% higher.

We used Quinoa, cooked and Fish, surimi types in this comparison.

Infographic

Quinoa vs Surimi 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
8
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%
Surimi
Surimi
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 2.7% 9.9% 9.8% 11% 9% 121% 19% 1.4% 153%
Contains more MagnesiumMagnesium +48.8%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +53.6%
Contains more IronIron +473.1%
Contains more CopperCopper +500%
Contains more ZincZinc +230.3%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +5636.4%
Contains more PhosphorusPhosphorus +85.5%
Contains more SeleniumSelenium +903.6%

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
6
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%
Surimi
Surimi
4
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% 6.7% 13% 0% 5% 4.8% 4.1% 4.2% 6.9% 200% 0.25% 1.5% 0%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B2Vitamin B2 +423.8%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B6Vitamin B6 +310%
Contains more FolateFolate +2000%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.63mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Surimi DV% diff.
Vitamin B12 0µg 1.6µg 67%
Selenium 2.8µg 28.1µg 46%
Manganese 0.631mg 0.011mg 27%
Protein 4.4g 15.18g 22%
Phosphorus 152mg 282mg 19%
Copper 0.192mg 0.032mg 18%
Iron 1.49mg 0.26mg 15%
Fiber 2.8g 0g 11%
Cholesterol 0mg 30mg 10%
Folate 42µg 2µg 10%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.02mg 7%
Vitamin B2 0.11mg 0.021mg 7%
Zinc 1.09mg 0.33mg 7%
Vitamin B6 0.123mg 0.03mg 7%
Sodium 7mg 143mg 6%
Carbs 21.3g 6.85g 5%
Magnesium 64mg 43mg 5%
Choline 23mg 4%
Polyunsaturated fat 1.078g 0.443g 4%
Vitamin A 0µg 20µg 2%
Potassium 172mg 112mg 2%
Fats 1.92g 0.9g 2%
Monounsaturated fat 0.528g 0.149g 1%
Calories 120kcal 99kcal 1%
Vitamin B5 0.07mg 1%
Vitamin B3 0.412mg 0.22mg 1%
Calcium 17mg 9mg 1%
Net carbs 18.5g 6.85g N/A
Sugar 0.87g 0g N/A
Vitamin E 0.63mg 0.63mg 0%
Vitamin K 0µg 0.1µg 0%
Saturated fat 0.231g 0.191g 0%
Tryptophan 0.052mg 0.092mg 0%
Threonine 0.131mg 0.734mg 0%
Isoleucine 0.157mg 0.709mg 0%
Leucine 0.261mg 1.202mg 0%
Lysine 0.239mg 1.387mg 0%
Methionine 0.096mg 0.515mg 0%
Phenylalanine 0.185mg 0.595mg 0%
Valine 0.185mg 0.77mg 0%
Histidine 0.127mg 0.35mg 0%
Omega-3 - EPA 0g 0.157g N/A
Omega-3 - DHA 0.015g 0.241g N/A
Omega-3 - DPA 0g 0.014g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Surimi
Surimi
2
15% 7% 76%
Protein: 15.18 g
Fats: 0.9 g
Carbs: 6.85 g
Water: 76.34 g
Other: 0.73 g
Contains more FatsFats +113.3%
Contains more CarbsCarbs +210.9%
Contains more ProteinProtein +245%
~equal in Water ~76.34g
~equal in Other ~0.73g

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
Surimi
Surimi
1
24% 19% 57%
Saturated fat: Sat. Fat 0.191 g
Monounsaturated fat: Mono. Fat 0.149 g
Polyunsaturated fat: Poly. Fat 0.443 g
Contains more Mono. FatMonounsaturated fat +254.4%
Contains more Poly. FatPolyunsaturated fat +143.3%
Contains less Sat. FatSaturated fat -17.3%

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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. Surimi - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173702/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.