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  6. Table salt vs. Quinoa

Table salt vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between table salt and quinoa

  • Quinoa is richer than table salt in manganese, phosphorus, copper, magnesium, iron, fiber, folate, vitamin B6, and zinc.
  • Daily need coverage for sodium for table salt is 1685% higher.
  • Quinoa contains less sodium.
  • Table salt has a lower glycemic index than quinoa.

Food types used in this article are Salt, table and Quinoa, cooked.

Infographic

Table salt 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 0.71% 7.2% 0.71% 12% 10% 2.7% 0% 5055% 13% 0.55%
Quinoa
Quinoa
9
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 +41.2%
Contains more MagnesiumMagnesium +6300%
Contains more PotassiumPotassium +2050%
Contains more IronIron +351.5%
Contains more CopperCopper +540%
Contains more ZincZinc +990%
Contains more PhosphorusPhosphorus +∞%
Contains less SodiumSodium -100%
Contains more ManganeseManganese +531%
Contains more SeleniumSelenium +2700%

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 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Quinoa
Quinoa
7
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 EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +∞%
Contains more CholineCholine +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Table salt Quinoa DV% diff.
Sodium 38758mg 7mg 1685%
Manganese 0.1mg 0.631mg 23%
Phosphorus 0mg 152mg 22%
Copper 0.03mg 0.192mg 18%
Magnesium 1mg 64mg 15%
Iron 0.33mg 1.49mg 15%
Folate 0µg 42µg 11%
Fiber 0g 2.8g 11%
Vitamin B1 0mg 0.107mg 9%
Vitamin B6 0mg 0.123mg 9%
Protein 0g 4.4g 9%
Zinc 0.1mg 1.09mg 9%
Vitamin B2 0mg 0.11mg 8%
Polyunsaturated fat 0g 1.078g 7%
Carbs 0g 21.3g 7%
Starch 17.63g 7%
Calories 0kcal 120kcal 6%
Selenium 0.1µg 2.8µg 5%
Potassium 8mg 172mg 5%
Vitamin E 0mg 0.63mg 4%
Choline 0mg 23mg 4%
Fats 0g 1.92g 3%
Vitamin B3 0mg 0.412mg 3%
Calcium 24mg 17mg 1%
Saturated fat 0g 0.231g 1%
Monounsaturated fat 0g 0.528g 1%
Net carbs 0g 18.5g N/A
Sugar 0g 0.87g N/A
Tryptophan 0mg 0.052mg 0%
Threonine 0mg 0.131mg 0%
Isoleucine 0mg 0.157mg 0%
Leucine 0mg 0.261mg 0%
Lysine 0mg 0.239mg 0%
Methionine 0mg 0.096mg 0%
Phenylalanine 0mg 0.185mg 0%
Valine 0mg 0.185mg 0%
Histidine 0mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 0.2 g
Other: 99.8 g
Quinoa
Quinoa
4
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 OtherOther +12861%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more WaterWater +35705%

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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. Table salt - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173468/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.