Side-by-Side Comparison

Plums vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

fruits

Plums

46Calories

0.7Protein

1.4Fiber

9.5Vit 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

-62%

Plums

Plums has fewer calories (energy) (46 kcal vs 120 kcal, 74 kcal less).

Higher Protein

+529%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.70 g in Plums (+3.7 g, +529%).

Higher Dietary Fiber

+100%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 1.4 g in Plums (+1.4 g, +100%).

Higher Vitamin C

Plums

Plums provides 9.5 mg vs 0 mg in Quinoa (Cooked) (+9.5 mg).

Comparing per 100 g standard edible portion.

Nutrient

Plums100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Plums

46 kcal2% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 46 kcal in Plums (+74 kcal, +161%).

ProteinQuinoa (Cooked) higher

Plums

0.70 g1% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.70 g in Plums (+3.7 g, +529%).

CarbohydratesQuinoa (Cooked) higher

Plums

11.4 g4% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 11.4 g in Plums (+9.9 g, +87%).

Dietary FiberQuinoa (Cooked) higher

Plums

1.4 g5% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 1.4 g in Plums (+1.4 g, +100%).

Total FatQuinoa (Cooked) higher

Plums

0.28 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.28 g in Plums (+1.6 g, +586%).

Total SugarsPlums higher

Plums

9.9 g20% DV

Quinoa (Cooked)

0.87 g2% DV

Plums provides 9.9 g vs 0.87 g in Quinoa (Cooked) (+9.1 g, +1040%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

9.5 mg11% DV

Quinoa (Cooked)

0 mg

Plums has higher vitamin c (9.5 mg vs 0 mg).

Vitamin A (RAE)Plums higher

Plums

17 µg2% DV

Quinoa (Cooked)

1.0 µg

Plums provides 17 µg vs 1.0 µg in Quinoa (Cooked) (+16 µg, +1600%).

Vitamin DSimilar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Plums

0.26 mg2% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.26 mg in Plums (+0.37 mg, +142%).

Vitamin KPlums higher

Plums

6.4 µg5% DV

Quinoa (Cooked)

0 µg

Plums has higher vitamin k (6.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Plums

5.0 µg1% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 5.0 µg in Plums (+37 µg, +740%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Plums

0.03 mg2% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Plums

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)Similar

Plums

0.42 mg3% DV

Quinoa (Cooked)

0.41 mg3% DV

Both Plums and Quinoa (Cooked) provide similar amounts of niacin (vitamin b3) (0.42 mg).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Plums

0.14 mg3% DV

Quinoa (Cooked)

0.23 mg5% DV

Quinoa (Cooked) provides 0.23 mg vs 0.14 mg in Plums (+0.09 mg, +69%).

Vitamin B6Quinoa (Cooked) higher

Plums

0.03 mg2% DV

Quinoa (Cooked)

0.12 mg7% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.03 mg).

Vitamin B12Similar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Plums

0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) has higher sodium (7.0 mg vs 0 mg).

PotassiumQuinoa (Cooked) higher

Plums

157 mg3% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 157 mg in Plums (+15.0 mg, +10%).

CalciumQuinoa (Cooked) higher

Plums

6.0 mg

Quinoa (Cooked)

17.0 mg1% DV

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

IronQuinoa (Cooked) higher

Plums

0.17 mg1% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.17 mg in Plums (+1.3 mg, +776%).

MagnesiumQuinoa (Cooked) higher

Plums

7.0 mg2% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 7.0 mg in Plums (+57.0 mg, +814%).

PhosphorusQuinoa (Cooked) higher

Plums

16.0 mg1% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 16.0 mg in Plums (+136 mg, +850%).

ZincQuinoa (Cooked) higher

Plums

0.10 mg1% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.10 mg in Plums (+0.99 mg, +990%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Plums

0.02 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.02 g in Plums (+0.21 g, +1253%).

Nutrient

Plums66 g (1 medium plum (66 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Plums

30 kcal2% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 30 kcal in Plums (+192 kcal, +631%).

ProteinQuinoa (Cooked) higher

Plums

0.46 g1% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.46 g in Plums (+7.7 g, +1662%).

CarbohydratesQuinoa (Cooked) higher

Plums

7.5 g3% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 7.5 g in Plums (+31.9 g, +423%).

Dietary FiberQuinoa (Cooked) higher

Plums

0.92 g3% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 0.92 g in Plums (+4.3 g, +461%).

Total FatQuinoa (Cooked) higher

Plums

0.18 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.18 g in Plums (+3.4 g, +1822%).

Total SugarsPlums higher

Plums

6.5 g13% DV

Quinoa (Cooked)

1.6 g3% DV

Plums provides 6.5 g vs 1.6 g in Quinoa (Cooked) (+4.9 g, +307%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

6.3 mg7% DV

Quinoa (Cooked)

0 mg

Plums has higher vitamin c (6.3 mg vs 0 mg).

Vitamin A (RAE)Plums higher

Plums

11 µg1% DV

Quinoa (Cooked)

1.9 µg

Plums provides 11 µg vs 1.9 µg in Quinoa (Cooked) (+9.4 µg, +506%).

Vitamin DSimilar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Plums

0.17 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.17 mg in Plums (+0.99 mg, +579%).

Vitamin KPlums higher

Plums

4.2 µg4% DV

Quinoa (Cooked)

0 µg

Plums has higher vitamin k (4.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Plums

3.3 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 3.3 µg in Plums (+74 µg, +2255%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Plums

0.02 mg2% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Plums

0.02 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Plums (+0.19 mg, +1086%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Plums

0.28 mg2% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.28 mg in Plums (+0.49 mg, +177%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Plums

0.09 mg2% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.09 mg in Plums (+0.33 mg, +373%).

Vitamin B6Quinoa (Cooked) higher

Plums

0.02 mg1% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.02 mg in Plums (+0.21 mg, +1089%).

Vitamin B12Similar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Plums

0 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) has higher sodium (13.0 mg vs 0 mg).

PotassiumQuinoa (Cooked) higher

Plums

104 mg2% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 104 mg in Plums (+215 mg, +207%).

CalciumQuinoa (Cooked) higher

Plums

4.0 mg

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 4.0 mg in Plums (+27.5 mg, +694%).

IronQuinoa (Cooked) higher

Plums

0.11 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.11 mg in Plums (+2.6 mg, +2357%).

MagnesiumQuinoa (Cooked) higher

Plums

4.6 mg1% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 4.6 mg in Plums (+114 mg, +2463%).

PhosphorusQuinoa (Cooked) higher

Plums

10.6 mg1% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 10.6 mg in Plums (+271 mg, +2563%).

ZincQuinoa (Cooked) higher

Plums

0.07 mg1% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.07 mg in Plums (+2.0 mg, +2955%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Plums

0.01 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.01 g in Plums (+0.41 g, +3692%).

Nutrient

PlumsAmount per 100 kcal (217 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Plums

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Plums and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Plums

1.5 g3% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 1.5 g in Plums (+2.1 g, +140%).

CarbohydratesPlums higher

Plums

24.8 g9% DV

Quinoa (Cooked)

17.7 g6% DV

Plums provides 24.8 g vs 17.7 g in Quinoa (Cooked) (+7.1 g, +40%).

Dietary FiberPlums higher

Plums

3.0 g11% DV

Quinoa (Cooked)

2.3 g8% DV

Plums provides 3.0 g vs 2.3 g in Quinoa (Cooked) (+0.71 g, +31%).

Total FatQuinoa (Cooked) higher

Plums

0.61 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.61 g in Plums (+0.99 g, +162%).

Total SugarsPlums higher

Plums

21.5 g43% DV

Quinoa (Cooked)

0.72 g1% DV

Plums provides 21.5 g vs 0.72 g in Quinoa (Cooked) (+20.8 g, +2881%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

20.6 mg23% DV

Quinoa (Cooked)

0 mg

Plums has higher vitamin c (20.6 mg vs 0 mg).

Vitamin A (RAE)Plums higher

Plums

37 µg4% DV

Quinoa (Cooked)

0.8 µg

Plums provides 37 µg vs 0.8 µg in Quinoa (Cooked) (+36 µg, +4345%).

Vitamin DSimilar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin ESimilar

Plums

0.56 mg4% DV

Quinoa (Cooked)

0.52 mg3% DV

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin e (0.56 mg).

Vitamin KPlums higher

Plums

14 µg12% DV

Quinoa (Cooked)

0 µg

Plums has higher vitamin k (14 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Plums

11 µg3% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 11 µg in Plums (+24 µg, +221%).

Thiamin (Vitamin B1)Similar

Plums

0.06 mg5% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Plums and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.06 mg).

Riboflavin (Vitamin B2)Similar

Plums

0.06 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Plums and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Plums higher

Plums

0.90 mg6% DV

Quinoa (Cooked)

0.34 mg2% DV

Plums provides 0.90 mg vs 0.34 mg in Quinoa (Cooked) (+0.56 mg, +165%).

Pantothenic Acid (B5)Plums higher

Plums

0.29 mg6% DV

Quinoa (Cooked)

0.19 mg4% DV

Plums provides 0.29 mg vs 0.19 mg in Quinoa (Cooked) (+0.10 mg, +55%).

Vitamin B6Similar

Plums

0.06 mg4% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.06 mg).

Vitamin B12Similar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Plums

0 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) has higher sodium (5.8 mg vs 0 mg).

PotassiumPlums higher

Plums

341 mg7% DV

Quinoa (Cooked)

143 mg3% DV

Plums provides 341 mg vs 143 mg in Quinoa (Cooked) (+198 mg, +139%).

CalciumQuinoa (Cooked) higher

Plums

13.0 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 13.0 mg in Plums (+1.1 mg, +8%).

IronQuinoa (Cooked) higher

Plums

0.37 mg2% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.37 mg in Plums (+0.87 mg, +235%).

MagnesiumQuinoa (Cooked) higher

Plums

15.2 mg4% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 15.2 mg in Plums (+37.9 mg, +250%).

PhosphorusQuinoa (Cooked) higher

Plums

34.7 mg3% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 34.7 mg in Plums (+91.4 mg, +263%).

ZincQuinoa (Cooked) higher

Plums

0.22 mg2% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.22 mg in Plums (+0.69 mg, +317%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Plums

0.04 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.04 g).

Nutrient

PlumsNormalized to 300 kcal (652 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Plums

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Plums and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Plums

4.6 g9% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 4.6 g in Plums (+6.4 g, +141%).

CarbohydratesPlums higher

Plums

74.5 g27% DV

Quinoa (Cooked)

53.3 g19% DV

Plums provides 74.5 g vs 53.3 g in Quinoa (Cooked) (+21.2 g, +40%).

Dietary FiberPlums higher

Plums

9.1 g33% DV

Quinoa (Cooked)

7.0 g25% DV

Plums provides 9.1 g vs 7.0 g in Quinoa (Cooked) (+2.1 g, +30%).

Total FatQuinoa (Cooked) higher

Plums

1.8 g2% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 1.8 g in Plums (+3.0 g, +163%).

Total SugarsPlums higher

Plums

64.7 g129% DV

Quinoa (Cooked)

2.2 g4% DV

Plums provides 64.7 g vs 2.2 g in Quinoa (Cooked) (+62.5 g, +2874%).

Vitamins12 nutrients

Vitamin CPlums higher

Plums

61.9 mg69% DV

Quinoa (Cooked)

0 mg

Plums has higher vitamin c (61.9 mg vs 0 mg).

Vitamin A (RAE)Plums higher

Plums

111 µg12% DV

Quinoa (Cooked)

2.5 µg

Plums provides 111 µg vs 2.5 µg in Quinoa (Cooked) (+108 µg, +4334%).

Vitamin DSimilar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EPlums higher

Plums

1.7 mg11% DV

Quinoa (Cooked)

1.6 mg11% DV

Plums provides 1.7 mg vs 1.6 mg in Quinoa (Cooked) (+0.12 mg, +8%).

Vitamin KPlums higher

Plums

42 µg35% DV

Quinoa (Cooked)

0 µg

Plums has higher vitamin k (42 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Plums

33 µg8% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 33 µg in Plums (+72 µg, +222%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Plums

0.18 mg15% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.18 mg in Plums (+0.08 mg, +47%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Plums

0.17 mg13% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.17 mg in Plums (+0.11 mg, +62%).

Niacin (Vitamin B3)Plums higher

Plums

2.7 mg17% DV

Quinoa (Cooked)

1.0 mg6% DV

Plums provides 2.7 mg vs 1.0 mg in Quinoa (Cooked) (+1.7 mg, +164%).

Pantothenic Acid (B5)Plums higher

Plums

0.88 mg18% DV

Quinoa (Cooked)

0.57 mg11% DV

Plums provides 0.88 mg vs 0.57 mg in Quinoa (Cooked) (+0.31 mg, +54%).

Vitamin B6Quinoa (Cooked) higher

Plums

0.19 mg11% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.19 mg in Plums (+0.12 mg, +63%).

Vitamin B12Similar

Plums

0 µg

Quinoa (Cooked)

0 µg

Both Plums and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Plums

0 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) has higher sodium (17.5 mg vs 0 mg).

PotassiumPlums higher

Plums

1,024 mg22% DV

Quinoa (Cooked)

430 mg9% DV

Plums provides 1,024 mg vs 430 mg in Quinoa (Cooked) (+594 mg, +138%).

CalciumQuinoa (Cooked) higher

Plums

39.1 mg3% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 39.1 mg in Plums (+3.4 mg, +9%).

IronQuinoa (Cooked) higher

Plums

1.1 mg6% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.1 mg in Plums (+2.6 mg, +236%).

MagnesiumQuinoa (Cooked) higher

Plums

45.6 mg11% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 45.6 mg in Plums (+114 mg, +251%).

PhosphorusQuinoa (Cooked) higher

Plums

104 mg8% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 104 mg in Plums (+276 mg, +264%).

ZincQuinoa (Cooked) higher

Plums

0.65 mg6% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.65 mg in Plums (+2.1 mg, +318%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Plums

0.11 g1% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.11 g in Plums (+0.46 g, +419%).

Plums vs Quinoa (Cooked)

Plums

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary