Tart vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between tart and quinoa?
- Tart is richer in vitamin B2, iron, vitamin B3, vitamin B6, vitamin A, selenium, vitamin B1, and folate, while quinoa is higher in copper.
- Tart's daily need coverage for vitamin B2 is 34% higher.
- Quinoa has 190 times less vitamin A than tart. Tart has 950IU of vitamin A, while quinoa has 5IU.
- Quinoa is lower in sodium.
We used Breakfast tart, low fat and Quinoa, cooked types in this comparison.
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.
| Contains more CalciumCalcium | +158.8% |
| Contains more IronIron | +129.5% |
| Contains more SeleniumSelenium | +360.7% |
| Contains more MagnesiumMagnesium | +45.5% |
| Contains more PotassiumPotassium | +160.6% |
| Contains more CopperCopper | +163% |
| Contains more ZincZinc | +289.3% |
| Contains more PhosphorusPhosphorus | +63.4% |
| Contains less SodiumSodium | -98.1% |
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 B1Vitamin B1 | +166.4% |
| Contains more Vitamin B2Vitamin B2 | +399.1% |
| Contains more Vitamin B3Vitamin B3 | +822.3% |
| Contains more Vitamin B6Vitamin B6 | +208.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +138.1% |
| Contains more Vitamin EVitamin E | +18.9% |
| Contains more CholineCholine | +173.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +212% |
| Contains more CarbsCarbs | +260.6% |
| Contains more OtherOther | +53.2% |
| Contains more ProteinProtein | +10.3% |
| Contains more WaterWater | +494.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +532.2% |
| Contains less Sat. FatSaturated fat | -83.4% |
| Contains more Poly. FatPolyunsaturated fat | +22.8% |
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 Glycemic Index |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B2 | 0.549mg | 0.11mg | 34% |
| Vitamin A | 285µg | 0µg | 32% |
| Manganese | 0.631mg | 27% | |
| Iron | 3.42mg | 1.49mg | 24% |
| Vitamin B3 | 3.8mg | 0.412mg | 21% |
| Vitamin B6 | 0.38mg | 0.123mg | 20% |
| Carbs | 76.8g | 21.3g | 19% |
| Selenium | 12.9µg | 2.8µg | 18% |
| Sodium | 361mg | 7mg | 15% |
| Folate | 100µg | 42µg | 15% |
| Vitamin B1 | 0.285mg | 0.107mg | 15% |
| Calories | 372kcal | 120kcal | 13% |
| Copper | 0.073mg | 0.192mg | 13% |
| Phosphorus | 93mg | 152mg | 8% |
| Zinc | 0.28mg | 1.09mg | 7% |
| Starch | 17.63g | 7% | |
| Monounsaturated fat | 3.338g | 0.528g | 7% |
| Fats | 5.99g | 1.92g | 6% |
| Fiber | 1.5g | 2.8g | 5% |
| Magnesium | 44mg | 64mg | 5% |
| Saturated fat | 1.393g | 0.231g | 5% |
| Vitamin C | 3.8mg | 0mg | 4% |
| Choline | 8.4mg | 23mg | 3% |
| Calcium | 44mg | 17mg | 3% |
| Potassium | 66mg | 172mg | 3% |
| Polyunsaturated fat | 0.878g | 1.078g | 1% |
| Vitamin E | 0.53mg | 0.63mg | 1% |
| Protein | 3.99g | 4.4g | 1% |
| Net carbs | 75.3g | 18.5g | N/A |
| Sugar | 4.87g | 0.87g | N/A |
| Vitamin K | 0.4µg | 0µg | 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 | 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
43%
11%
Minerals Daily Need Coverage Score
37%
38%
Comparison summary
Which food is lower in glycemic index?
Tart is lower in glycemic index (difference - 8)
Which food is richer in vitamins?
Tart is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 4g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 354mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.162g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.