Spinach vs. Quinoa — In-Depth Nutrition Comparison
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A recap on differences between spinach and quinoa
- Spinach is higher in vitamin K, vitamin A, folate, iron, manganese, calcium, vitamin C, vitamin B2, and vitamin E, yet quinoa is higher in phosphorus.
- Spinach covers your daily vitamin K needs 411% more than quinoa.
- The glycemic index of spinach is lower.
Food varieties used in this article are Spinach, cooked, boiled, drained, without salt and Quinoa, cooked.
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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.
| Contains more MagnesiumMagnesium | +35.9% |
| Contains more CalciumCalcium | +700% |
| Contains more PotassiumPotassium | +170.9% |
| Contains more IronIron | +139.6% |
| Contains more ManganeseManganese | +48.2% |
| Contains more CopperCopper | +10.3% |
| Contains more ZincZinc | +43.4% |
| Contains more PhosphorusPhosphorus | +171.4% |
| Contains less SodiumSodium | -90% |
| Contains more SeleniumSelenium | +86.7% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +230.2% |
| Contains more Vitamin B2Vitamin B2 | +114.5% |
| Contains more Vitamin B3Vitamin B3 | +18.9% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +96.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +247.6% |
| Contains more Vitamin B1Vitamin B1 | +12.6% |
| Contains more CholineCholine | +16.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +27.4% |
| Contains more OtherOther | +135.1% |
| Contains more ProteinProtein | +48.1% |
| Contains more FatsFats | +638.5% |
| Contains more CarbsCarbs | +468% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -81.4% |
| Contains more Mono. FatMonounsaturated fat | +8700% |
| Contains more Poly. FatPolyunsaturated fat | +889% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Sodium |
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| Lower in price |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin K | 493.6µg | 0µg | 411% |
| Vitamin A | 524µg | 0µg | 58% |
| Iron | 3.57mg | 1.49mg | 26% |
| Folate | 146µg | 42µg | 26% |
| Phosphorus | 56mg | 152mg | 14% |
| Manganese | 0.935mg | 0.631mg | 13% |
| Calcium | 136mg | 17mg | 12% |
| Vitamin C | 9.8mg | 0mg | 11% |
| Vitamin B2 | 0.236mg | 0.11mg | 10% |
| Vitamin E | 2.08mg | 0.63mg | 10% |
| Vitamin B6 | 0.242mg | 0.123mg | 9% |
| Potassium | 466mg | 172mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.109g | 1.078g | 6% |
| Carbs | 3.75g | 21.3g | 6% |
| Calories | 23kcal | 120kcal | 5% |
| Magnesium | 87mg | 64mg | 5% |
| Sodium | 70mg | 7mg | 3% |
| Protein | 2.97g | 4.4g | 3% |
| Vitamin B5 | 0.145mg | 3% | |
| Fats | 0.26g | 1.92g | 3% |
| Zinc | 0.76mg | 1.09mg | 3% |
| Copper | 0.174mg | 0.192mg | 2% |
| Fiber | 2.4g | 2.8g | 2% |
| Selenium | 1.5µg | 2.8µg | 2% |
| Monounsaturated fat | 0.006g | 0.528g | 1% |
| Saturated fat | 0.043g | 0.231g | 1% |
| Vitamin B1 | 0.095mg | 0.107mg | 1% |
| Choline | 19.7mg | 23mg | 1% |
| Net carbs | 1.35g | 18.5g | N/A |
| Sugar | 0.43g | 0.87g | N/A |
| Vitamin B3 | 0.49mg | 0.412mg | 0% |
| Tryptophan | 0.04mg | 0.052mg | 0% |
| Threonine | 0.127mg | 0.131mg | 0% |
| Isoleucine | 0.152mg | 0.157mg | 0% |
| Leucine | 0.231mg | 0.261mg | 0% |
| Lysine | 0.182mg | 0.239mg | 0% |
| Methionine | 0.055mg | 0.096mg | 0% |
| Phenylalanine | 0.134mg | 0.185mg | 0% |
| Valine | 0.168mg | 0.185mg | 0% |
| Histidine | 0.066mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
135%
11%
Minerals Daily Need Coverage Score
52%
38%
Comparison summary
Which food is lower in Sugar?
Spinach is lower in Sugar (difference - 0.44g)
Which food is lower in Saturated fat?
Spinach is lower in Saturated fat (difference - 0.188g)
Which food is lower in glycemic index?
Spinach is lower in glycemic index (difference - 21)
Which food is richer in vitamins?
Spinach is relatively richer in vitamins
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 63mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.2)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.