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  6. Skipjack tuna vs. Quinoa

Skipjack tuna vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between skipjack tuna and quinoa?

  • Skipjack tuna is higher in vitamin B3, vitamin B12, selenium, vitamin B6, phosphorus, and potassium, yet quinoa is higher in manganese, fiber, and copper.
  • Skipjack tuna's daily need coverage for vitamin B3 is 115% more.
  • The amount of cholesterol in quinoa is lower.
  • The glycemic index of skipjack tuna is lower.

We used Fish, tuna, skipjack, fresh, cooked, dry heat and Quinoa, cooked types in this article.

Infographic

Skipjack tuna vs Quinoa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 11% 46% 60% 37% 29% 122% 6.1% 2.5% 255%
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%
Contains more CalciumCalcium +117.6%
Contains more PotassiumPotassium +203.5%
Contains more PhosphorusPhosphorus +87.5%
Contains more SeleniumSelenium +1571.4%
Contains more MagnesiumMagnesium +45.5%
Contains more CopperCopper +74.5%
Contains less SodiumSodium -85.1%
Contains more ManganeseManganese +3221.1%
~equal in Iron ~1.49mg
~equal in Zinc ~1.09mg

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 3.3% 6% 0% 0% 9.5% 28% 352% 29% 226% 274% 0% 7.5% 0%
Quinoa
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 B3Vitamin B3 +4452.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +697.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +181.6%
Contains more FolateFolate +320%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Skipjack tuna Quinoa DV% diff.
Vitamin B3 18.756mg 0.412mg 115%
Vitamin B12 2.19µg 0µg 91%
Selenium 46.8µg 2.8µg 80%
Vitamin B6 0.981mg 0.123mg 66%
Protein 28.21g 4.4g 48%
Manganese 0.019mg 0.631mg 27%
Cholesterol 60mg 0mg 20%
Phosphorus 285mg 152mg 19%
Fiber 0g 2.8g 11%
Potassium 522mg 172mg 10%
Vitamin B5 0.485mg 10%
Copper 0.11mg 0.192mg 9%
Folate 10µg 42µg 8%
Starch 17.63g 7%
Carbs 0g 21.3g 7%
Vitamin B1 0.038mg 0.107mg 6%
Magnesium 44mg 64mg 5%
Polyunsaturated fat 0.403g 1.078g 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calcium 37mg 17mg 2%
Sodium 47mg 7mg 2%
Vitamin A 18µg 0µg 2%
Saturated fat 0.42g 0.231g 1%
Monounsaturated fat 0.243g 0.528g 1%
Calories 132kcal 120kcal 1%
Vitamin B2 0.122mg 0.11mg 1%
Iron 1.6mg 1.49mg 1%
Vitamin C 1mg 0mg 1%
Fats 1.29g 1.92g 1%
Net carbs 0g 18.5g N/A
Sugar 0.87g N/A
Zinc 1.05mg 1.09mg 0%
Tryptophan 0.316mg 0.052mg 0%
Threonine 1.237mg 0.131mg 0%
Isoleucine 1.3mg 0.157mg 0%
Leucine 2.293mg 0.261mg 0%
Lysine 2.59mg 0.239mg 0%
Methionine 0.835mg 0.096mg 0%
Phenylalanine 1.101mg 0.185mg 0%
Valine 1.453mg 0.185mg 0%
Histidine 0.83mg 0.127mg 0%
Omega-3 - EPA 0.091g 0g N/A
Omega-3 - DHA 0.237g 0.015g N/A
Omega-3 - DPA 0.017g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
28% 62% 8%
Protein: 28.21 g
Fats: 1.29 g
Carbs: 0 g
Water: 62.28 g
Other: 8.22 g
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
Contains more ProteinProtein +541.1%
Contains more OtherOther +967.5%
Contains more FatsFats +48.8%
Contains more CarbsCarbs +∞%
Contains more WaterWater +15%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 23% 38%
Saturated fat: Sat. Fat 0.42 g
Monounsaturated fat: Mono. Fat 0.243 g
Polyunsaturated fat: Poly. Fat 0.403 g
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains less Sat. FatSaturated fat -45%
Contains more Mono. FatMonounsaturated fat +117.3%
Contains more Poly. FatPolyunsaturated fat +167.5%

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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. Skipjack tuna - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172005/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.