Spinach vs. Quinoa — In-Depth Nutrition Comparison

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A recap on the 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.

Spinach

Quinoa

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.

Spinach

Quinoa

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%

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			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 E	2.08mg	0.63mg	10%
Vitamin B2	0.236mg	0.11mg	10%
Potassium	466mg	172mg	9%
Vitamin B6	0.242mg	0.123mg	9%
Starch		17.63g	7%
Carbs	3.75g	21.3g	6%
Polyunsaturated fat	0.109g	1.078g	6%
Calories	23kcal	120kcal	5%
Magnesium	87mg	64mg	5%
Protein	2.97g	4.4g	3%
Fats	0.26g	1.92g	3%
Zinc	0.76mg	1.09mg	3%
Sodium	70mg	7mg	3%
Vitamin B5	0.145mg		3%
Fiber	2.4g	2.8g	2%
Copper	0.174mg	0.192mg	2%
Selenium	1.5µg	2.8µg	2%
Vitamin B1	0.095mg	0.107mg	1%
Choline	19.7mg	23mg	1%
Saturated fat	0.043g	0.231g	1%
Monounsaturated fat	0.006g	0.528g	1%
Protein per 100 calories	13g	3.7g	N/A
Calories per 10 g protein	77kcal	273kcal	N/A
Weight per 100 calories	435g	83g	N/A
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