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Rose hips vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between rose hips and quinoa

  • Rose hips have more vitamin C, vitamin A, fiber, vitamin E, vitamin K, manganese, and calcium; however, quinoa is richer in phosphorus, folate, and copper.
  • Rose hips cover your daily vitamin C needs 473% more than quinoa.
  • Rose hips have a higher glycemic index. The glycemic index of rose hips is 64, while the glycemic index of quinoa is 53.

Specific food types used in this comparison are Rose Hips, wild (Northern Plains Indians) and Quinoa, cooked.

Infographic

Rose hips vs Quinoa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 49% 51% 38% 40% 38% 6.8% 26% 0.52% 133% 0%
Quinoa
5
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%
Contains more CalciumCalcium +894.1%
Contains more PotassiumPotassium +149.4%
Contains less SodiumSodium -42.9%
Contains more ManganeseManganese +61.6%
Contains more IronIron +40.6%
Contains more CopperCopper +69.9%
Contains more ZincZinc +336%
Contains more PhosphorusPhosphorus +149.2%
~equal in Magnesium ~64mg

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.
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 1420% 72% 117% 0% 4% 38% 24% 48% 18% 0% 65% 2.3% 6.5%
Quinoa
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% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +827%
Contains more Vitamin B2Vitamin B2 +50.9%
Contains more Vitamin B3Vitamin B3 +215.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +568.8%
Contains more Vitamin B6Vitamin B6 +61.8%
Contains more FolateFolate +1300%
Contains more CholineCholine +91.7%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
38% 59%
Protein: 1.6 g
Fats: 0.34 g
Carbs: 38.22 g
Water: 58.66 g
Other: 1.18 g
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
Contains more CarbsCarbs +79.4%
Contains more OtherOther +53.2%
Contains more ProteinProtein +175%
Contains more FatsFats +464.7%
Contains more WaterWater +22.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
3% 52% 45%
Starch: 0 g
Sucrose: 0.07 g
Glucose: 1.34 g
Fructose: 1.16 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +∞%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Rose hips Quinoa
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Rose hips Quinoa DV% diff.
Vitamin C 426mg 0mg 473%
Fiber 24.1g 2.8g 85%
Vitamin E 5.84mg 0.63mg 35%
Vitamin A 217µg 0µg 24%
Vitamin K 25.9µg 0µg 22%
Manganese 1.02mg 0.631mg 17%
Vitamin B5 0.8mg 16%
Calcium 169mg 17mg 15%
Phosphorus 61mg 152mg 13%
Folate 3µg 42µg 10%
Copper 0.113mg 0.192mg 9%
Zinc 0.25mg 1.09mg 8%
Vitamin B1 0.016mg 0.107mg 8%
Potassium 429mg 172mg 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 7%
Carbs 38.22g 21.3g 6%
Protein 1.6g 4.4g 6%
Vitamin B3 1.3mg 0.412mg 6%
Iron 1.06mg 1.49mg 5%
Selenium 2.8µg 5%
Vitamin B6 0.076mg 0.123mg 4%
Vitamin B2 0.166mg 0.11mg 4%
Choline 12mg 23mg 2%
Calories 162kcal 120kcal 2%
Fats 0.34g 1.92g 2%
Fructose 1.16g 1%
Magnesium 69mg 64mg 1%
Saturated fat 0.231g 1%
Monounsaturated fat 0.528g 1%
Net carbs 14.12g 18.5g N/A
Sugar 2.58g 0.87g N/A
Sodium 4mg 7mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Rose hips Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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
140%
Rose hips
11%
Quinoa
Minerals Daily Need Coverage Score
38%
Rose hips
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Rose hips
Rose hips is lower in Cholesterol (difference - 0mg)
Which food contains less Sodium?
Rose hips
Rose hips contains less Sodium (difference - 3mg)
Which food is lower in Saturated fat?
Rose hips
Rose hips is lower in Saturated fat (difference - 0.231g)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.71g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 11)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Rose hips - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168998/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.