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Purslane vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between purslane and quinoa

  • Purslane is richer in vitamin A, vitamin C, potassium, and iron, yet quinoa is richer in phosphorus, manganese, copper, zinc, and folate.
  • Daily need coverage for vitamin A for purslane is 26% higher.

Food types used in this article are Purslane, raw and Quinoa, cooked.

Infographic

Purslane 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 49% 20% 44% 75% 38% 4.6% 19% 5.9% 40% 4.9%
Quinoa
Quinoa
6
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 +282.4%
Contains more PotassiumPotassium +187.2%
Contains more IronIron +33.6%
Contains more CopperCopper +69.9%
Contains more ZincZinc +541.2%
Contains more PhosphorusPhosphorus +245.5%
Contains less SodiumSodium -84.4%
Contains more ManganeseManganese +108.3%
Contains more SeleniumSelenium +211.1%
~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 D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 70% 0% 0% 0% 12% 26% 9% 2.2% 17% 0% 0% 9%
Quinoa
Quinoa
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B3Vitamin B3 +16.5%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B1Vitamin B1 +127.7%
Contains more Vitamin B6Vitamin B6 +68.5%
Contains more FolateFolate +250%
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B2 ~0.11mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Purslane Quinoa DV% diff.
Vitamin C 21mg 0mg 23%
Phosphorus 44mg 152mg 15%
Manganese 0.303mg 0.631mg 14%
Fiber 2.8g 11%
Potassium 494mg 172mg 9%
Copper 0.113mg 0.192mg 9%
Zinc 0.17mg 1.09mg 8%
Folate 12µg 42µg 8%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 7%
Carbs 3.39g 21.3g 6%
Iron 1.99mg 1.49mg 6%
Calories 20kcal 120kcal 5%
Protein 2.03g 4.4g 5%
Calcium 65mg 17mg 5%
Vitamin B1 0.047mg 0.107mg 5%
Vitamin E 0.63mg 4%
Vitamin B6 0.073mg 0.123mg 4%
Selenium 0.9µg 2.8µg 3%
Fats 0.36g 1.92g 2%
Sodium 45mg 7mg 2%
Choline 12.8mg 23mg 2%
Magnesium 68mg 64mg 1%
Vitamin B5 0.036mg 1%
Saturated fat 0.231g 1%
Monounsaturated fat 0.528g 1%
Protein per 100 calories 10g 3.7g N/A
Calories per 10 g protein 99kcal 273kcal N/A
Weight per 100 calories 500g 83g N/A
Net carbs 3.39g 18.5g N/A
Sugar 0.87g N/A
Vitamin B2 0.112mg 0.11mg 0%
Vitamin B3 0.48mg 0.412mg 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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
2% 3% 93%
Protein: 2.03 g
Fats: 0.36 g
Carbs: 3.39 g
Water: 92.86 g
Other: 1.36 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 WaterWater +29.7%
Contains more OtherOther +76.6%
Contains more ProteinProtein +116.7%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +528.3%

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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. Purslane - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169274/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.