Side-by-Side Comparison

Apple (With Skin) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean crisp red apple whole and sliced on light studio background

fruits

Apple (With Skin)

52Calories

0.3Protein

2.4Fiber

4.6Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-57%

Apple (With Skin)

Apple (With Skin) has fewer calories (energy) (52 kcal vs 120 kcal, 68 kcal less).

Higher Protein

+1592%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.26 g in Apple (With Skin) (+4.1 g, +1592%).

Higher Dietary Fiber

+17%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 2.4 g in Apple (With Skin) (+0.40 g, +17%).

Higher Vitamin C

Apple (With Skin)

Apple (With Skin) provides 4.6 mg vs 0 mg in Quinoa (Cooked) (+4.6 mg).

Comparing per 100 g standard edible portion.

Nutrient

Apple (With Skin)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Apple (With Skin)

52 kcal3% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 52 kcal in Apple (With Skin) (+68 kcal, +131%).

ProteinQuinoa (Cooked) higher

Apple (With Skin)

0.26 g1% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.26 g in Apple (With Skin) (+4.1 g, +1592%).

CarbohydratesQuinoa (Cooked) higher

Apple (With Skin)

13.8 g5% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 13.8 g in Apple (With Skin) (+7.5 g, +54%).

Dietary FiberQuinoa (Cooked) higher

Apple (With Skin)

2.4 g9% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 2.4 g in Apple (With Skin) (+0.40 g, +17%).

Total FatQuinoa (Cooked) higher

Apple (With Skin)

0.17 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.17 g in Apple (With Skin) (+1.8 g, +1029%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

10.4 g21% DV

Quinoa (Cooked)

0.87 g2% DV

Apple (With Skin) provides 10.4 g vs 0.87 g in Quinoa (Cooked) (+9.5 g, +1094%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

4.6 mg5% DV

Quinoa (Cooked)

0 mg

Apple (With Skin) has higher vitamin c (4.6 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

3.0 µg

Quinoa (Cooked)

1.0 µg

Apple (With Skin) provides 3.0 µg vs 1.0 µg in Quinoa (Cooked) (+2.0 µg, +200%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Apple (With Skin)

0.18 mg1% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.18 mg in Apple (With Skin) (+0.45 mg, +250%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

2.2 µg2% DV

Quinoa (Cooked)

0 µg

Apple (With Skin) has higher vitamin k (2.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Apple (With Skin)

3.0 µg1% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 3.0 µg in Apple (With Skin) (+39 µg, +1300%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Apple (With Skin)

0.02 mg1% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Apple (With Skin)

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.03 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Apple (With Skin)

0.09 mg1% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.09 mg in Apple (With Skin) (+0.32 mg, +353%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Apple (With Skin)

0.06 mg1% DV

Quinoa (Cooked)

0.23 mg5% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Apple (With Skin) (+0.17 mg, +274%).

Vitamin B6Quinoa (Cooked) higher

Apple (With Skin)

0.04 mg2% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Apple (With Skin)

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Apple (With Skin) (+6.0 mg, +600%).

PotassiumQuinoa (Cooked) higher

Apple (With Skin)

107 mg2% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 107 mg in Apple (With Skin) (+65.0 mg, +61%).

CalciumQuinoa (Cooked) higher

Apple (With Skin)

6.0 mg

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 6.0 mg in Apple (With Skin) (+11.0 mg, +183%).

IronQuinoa (Cooked) higher

Apple (With Skin)

0.12 mg1% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.12 mg in Apple (With Skin) (+1.4 mg, +1142%).

MagnesiumQuinoa (Cooked) higher

Apple (With Skin)

5.0 mg1% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 5.0 mg in Apple (With Skin) (+59.0 mg, +1180%).

PhosphorusQuinoa (Cooked) higher

Apple (With Skin)

11.0 mg1% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 11.0 mg in Apple (With Skin) (+141 mg, +1282%).

ZincQuinoa (Cooked) higher

Apple (With Skin)

0.04 mg

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.04 mg in Apple (With Skin) (+1.1 mg, +2625%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Apple (With Skin)

0.03 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.03 g in Apple (With Skin) (+0.20 g, +721%).

Nutrient

Apple (With Skin)182 g (1 medium apple (182 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Apple (With Skin)

95 kcal5% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 95 kcal in Apple (With Skin) (+127 kcal, +135%).

ProteinQuinoa (Cooked) higher

Apple (With Skin)

0.47 g1% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.47 g in Apple (With Skin) (+7.7 g, +1620%).

CarbohydratesQuinoa (Cooked) higher

Apple (With Skin)

25.1 g9% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 25.1 g in Apple (With Skin) (+14.3 g, +57%).

Dietary FiberQuinoa (Cooked) higher

Apple (With Skin)

4.4 g16% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 4.4 g in Apple (With Skin) (+0.81 g, +19%).

Total FatQuinoa (Cooked) higher

Apple (With Skin)

0.31 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.31 g in Apple (With Skin) (+3.2 g, +1048%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

18.9 g38% DV

Quinoa (Cooked)

1.6 g3% DV

Apple (With Skin) provides 18.9 g vs 1.6 g in Quinoa (Cooked) (+17.3 g, +1075%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.4 mg9% DV

Quinoa (Cooked)

0 mg

Apple (With Skin) has higher vitamin c (8.4 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.5 µg1% DV

Quinoa (Cooked)

1.9 µg

Apple (With Skin) provides 5.5 µg vs 1.9 µg in Quinoa (Cooked) (+3.6 µg, +195%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Apple (With Skin)

0.33 mg2% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.33 mg in Apple (With Skin) (+0.84 mg, +256%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.0 µg3% DV

Quinoa (Cooked)

0 µg

Apple (With Skin) has higher vitamin k (4.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Apple (With Skin)

5.5 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 5.5 µg in Apple (With Skin) (+72 µg, +1323%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Apple (With Skin)

0.03 mg3% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Apple (With Skin)

0.05 mg4% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.05 mg in Apple (With Skin) (+0.16 mg, +330%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Apple (With Skin)

0.17 mg1% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.17 mg in Apple (With Skin) (+0.60 mg, +360%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Apple (With Skin)

0.11 mg2% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.11 mg in Apple (With Skin) (+0.31 mg, +280%).

Vitamin B6Quinoa (Cooked) higher

Apple (With Skin)

0.07 mg4% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Apple (With Skin) (+0.15 mg, +205%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Apple (With Skin)

1.8 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 1.8 mg in Apple (With Skin) (+11.1 mg, +612%).

PotassiumQuinoa (Cooked) higher

Apple (With Skin)

195 mg4% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 195 mg in Apple (With Skin) (+123 mg, +63%).

CalciumQuinoa (Cooked) higher

Apple (With Skin)

10.9 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 10.9 mg in Apple (With Skin) (+20.5 mg, +188%).

IronQuinoa (Cooked) higher

Apple (With Skin)

0.22 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.22 mg in Apple (With Skin) (+2.5 mg, +1162%).

MagnesiumQuinoa (Cooked) higher

Apple (With Skin)

9.1 mg2% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 9.1 mg in Apple (With Skin) (+109 mg, +1201%).

PhosphorusQuinoa (Cooked) higher

Apple (With Skin)

20.0 mg2% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 20.0 mg in Apple (With Skin) (+261 mg, +1305%).

ZincQuinoa (Cooked) higher

Apple (With Skin)

0.07 mg1% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.07 mg in Apple (With Skin) (+1.9 mg, +2670%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Apple (With Skin)

0.05 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.05 g in Apple (With Skin) (+0.37 g, +735%).

Nutrient

Apple (With Skin)Amount per 100 kcal (192 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Apple (With Skin)

0.50 g1% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 0.50 g in Apple (With Skin) (+3.2 g, +632%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

26.5 g10% DV

Quinoa (Cooked)

17.7 g6% DV

Apple (With Skin) provides 26.5 g vs 17.7 g in Quinoa (Cooked) (+8.8 g, +50%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

4.6 g16% DV

Quinoa (Cooked)

2.3 g8% DV

Apple (With Skin) provides 4.6 g vs 2.3 g in Quinoa (Cooked) (+2.3 g, +98%).

Total FatQuinoa (Cooked) higher

Apple (With Skin)

0.33 g

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.33 g in Apple (With Skin) (+1.3 g, +388%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

19.9 g40% DV

Quinoa (Cooked)

0.72 g1% DV

Apple (With Skin) provides 19.9 g vs 0.72 g in Quinoa (Cooked) (+19.2 g, +2663%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

8.8 mg10% DV

Quinoa (Cooked)

0 mg

Apple (With Skin) has higher vitamin c (8.8 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

5.8 µg1% DV

Quinoa (Cooked)

0.8 µg

Apple (With Skin) provides 5.8 µg vs 0.8 µg in Quinoa (Cooked) (+4.9 µg, +594%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Apple (With Skin)

0.35 mg2% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.35 mg in Apple (With Skin) (+0.18 mg, +51%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

4.2 µg4% DV

Quinoa (Cooked)

0 µg

Apple (With Skin) has higher vitamin k (4.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Apple (With Skin)

5.8 µg1% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 5.8 µg in Apple (With Skin) (+29 µg, +505%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Apple (With Skin)

0.03 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Similar

Apple (With Skin)

0.05 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.05 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Apple (With Skin)

0.17 mg1% DV

Quinoa (Cooked)

0.34 mg2% DV

Quinoa (Cooked) provides 0.34 mg vs 0.17 mg in Apple (With Skin) (+0.17 mg, +96%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Apple (With Skin)

0.12 mg2% DV

Quinoa (Cooked)

0.19 mg4% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.12 mg).

Vitamin B6Similar

Apple (With Skin)

0.08 mg5% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Apple (With Skin)

1.9 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.9 mg in Apple (With Skin) (+3.9 mg, +203%).

PotassiumApple (With Skin) higher

Apple (With Skin)

205 mg4% DV

Quinoa (Cooked)

143 mg3% DV

Apple (With Skin) provides 205 mg vs 143 mg in Quinoa (Cooked) (+62.7 mg, +44%).

CalciumQuinoa (Cooked) higher

Apple (With Skin)

11.5 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 11.5 mg in Apple (With Skin) (+2.6 mg, +22%).

IronQuinoa (Cooked) higher

Apple (With Skin)

0.23 mg1% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.23 mg in Apple (With Skin) (+1.0 mg, +437%).

MagnesiumQuinoa (Cooked) higher

Apple (With Skin)

9.6 mg2% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 9.6 mg in Apple (With Skin) (+43.5 mg, +453%).

PhosphorusQuinoa (Cooked) higher

Apple (With Skin)

21.1 mg2% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 21.1 mg in Apple (With Skin) (+105 mg, +497%).

ZincQuinoa (Cooked) higher

Apple (With Skin)

0.08 mg1% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.08 mg in Apple (With Skin) (+0.83 mg, +1078%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Apple (With Skin)

0.05 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.05 g).

Nutrient

Apple (With Skin)Normalized to 300 kcal (577 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Apple (With Skin)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Apple (With Skin)

1.5 g3% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 1.5 g in Apple (With Skin) (+9.5 g, +633%).

CarbohydratesApple (With Skin) higher

Apple (With Skin)

79.7 g29% DV

Quinoa (Cooked)

53.3 g19% DV

Apple (With Skin) provides 79.7 g vs 53.3 g in Quinoa (Cooked) (+26.4 g, +50%).

Dietary FiberApple (With Skin) higher

Apple (With Skin)

13.8 g49% DV

Quinoa (Cooked)

7.0 g25% DV

Apple (With Skin) provides 13.8 g vs 7.0 g in Quinoa (Cooked) (+6.8 g, +98%).

Total FatQuinoa (Cooked) higher

Apple (With Skin)

0.98 g1% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 0.98 g in Apple (With Skin) (+3.8 g, +389%).

Total SugarsApple (With Skin) higher

Apple (With Skin)

60.0 g120% DV

Quinoa (Cooked)

2.2 g4% DV

Apple (With Skin) provides 60.0 g vs 2.2 g in Quinoa (Cooked) (+57.8 g, +2656%).

Vitamins12 nutrients

Vitamin CApple (With Skin) higher

Apple (With Skin)

26.5 mg29% DV

Quinoa (Cooked)

0 mg

Apple (With Skin) has higher vitamin c (26.5 mg vs 0 mg).

Vitamin A (RAE)Apple (With Skin) higher

Apple (With Skin)

17 µg2% DV

Quinoa (Cooked)

2.5 µg

Apple (With Skin) provides 17 µg vs 2.5 µg in Quinoa (Cooked) (+15 µg, +592%).

Vitamin DSimilar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Apple (With Skin)

1.0 mg7% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 1.0 mg in Apple (With Skin) (+0.54 mg, +52%).

Vitamin KApple (With Skin) higher

Apple (With Skin)

13 µg11% DV

Quinoa (Cooked)

0 µg

Apple (With Skin) has higher vitamin k (13 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Apple (With Skin)

17 µg4% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 17 µg in Apple (With Skin) (+88 µg, +507%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Apple (With Skin)

0.10 mg8% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.10 mg in Apple (With Skin) (+0.17 mg, +173%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Apple (With Skin)

0.15 mg12% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.15 mg in Apple (With Skin) (+0.12 mg, +83%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Apple (With Skin)

0.53 mg3% DV

Quinoa (Cooked)

1.0 mg6% DV

Quinoa (Cooked) provides 1.0 mg vs 0.53 mg in Apple (With Skin) (+0.50 mg, +96%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Apple (With Skin)

0.35 mg7% DV

Quinoa (Cooked)

0.57 mg11% DV

Quinoa (Cooked) provides 0.57 mg vs 0.35 mg in Apple (With Skin) (+0.22 mg, +62%).

Vitamin B6Quinoa (Cooked) higher

Apple (With Skin)

0.24 mg14% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.24 mg in Apple (With Skin) (+0.07 mg, +30%).

Vitamin B12Similar

Apple (With Skin)

0 µg

Quinoa (Cooked)

0 µg

Both Apple (With Skin) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Apple (With Skin)

5.8 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 5.8 mg in Apple (With Skin) (+11.7 mg, +203%).

PotassiumApple (With Skin) higher

Apple (With Skin)

617 mg13% DV

Quinoa (Cooked)

430 mg9% DV

Apple (With Skin) provides 617 mg vs 430 mg in Quinoa (Cooked) (+187 mg, +44%).

CalciumQuinoa (Cooked) higher

Apple (With Skin)

34.6 mg3% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 34.6 mg in Apple (With Skin) (+7.9 mg, +23%).

IronQuinoa (Cooked) higher

Apple (With Skin)

0.69 mg4% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 0.69 mg in Apple (With Skin) (+3.0 mg, +438%).

MagnesiumQuinoa (Cooked) higher

Apple (With Skin)

28.9 mg7% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 28.9 mg in Apple (With Skin) (+131 mg, +455%).

PhosphorusQuinoa (Cooked) higher

Apple (With Skin)

63.5 mg5% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 63.5 mg in Apple (With Skin) (+317 mg, +499%).

ZincQuinoa (Cooked) higher

Apple (With Skin)

0.23 mg2% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.23 mg in Apple (With Skin) (+2.5 mg, +1081%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Apple (With Skin)

0.16 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.16 g in Apple (With Skin) (+0.41 g, +256%).

Apple (With Skin) vs Quinoa (Cooked)

Apple (With Skin)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary