Comparing Nutrients in 100 calories Frozen Broccoli SpearsVS Cooked Quinoa
Weight per 100 calories
Frozen Broccoli Spears
345g
Cooked Quinoa
83.3g
Cooked Quinoa has 4.1 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.
Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Cooked Quinoa?
Frozen Broccoli Spears VS Cooked Quinoa Nutrients Per 100 Kcal
Discover which food has more nutrients per 100 calories - Frozen Broccoli Spears or Cooked Quinoa?
Lets compare vitamin content per 100 calories of Frozen Broccoli Spears vs Cooked Quinoa:
100 calories of Frozen Broccoli Spears have more Vitamin A, 2.8 times more Vitamin B1, 4.3 times more Vitamin B2, 4.6 times more Vitamin B3, 5.9 times more Vitamin B6, 9.3 times more Vitamin B9, more Vitamin C, 8.9 times more Vitamin E and more Vitamin K than Cooked Quinoa.
100 calories of Cooked Quinoa have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
Both Frozen Broccoli Spears as well as Cooked Quinoa have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.
Comparing minerals per 100 calories for Frozen Broccoli Spears vs Cooked Quinoa:
100 calories of Frozen Broccoli Spears have 10 times more Calcium, 2 times more Iron, 1.7 times more Manganese, 1.6 times more Phosphorus, 6 times more Potassium, 2.8 times more Selenium, 10 times more Sodium, 1.3 times more Zinc and 5.2 times more Water than Cooked Quinoa.
While 100 kcal of Cooked Quinoa contain 1.3 times more Copper than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Cooked Quinoa contain similar levels of Magnesium per 100 calories.
100 calories of Cooked Quinoa lack sufficient amounts of Calcium
Comparison of macro-nutrients per 100 calories:
100 calories of Frozen Broccoli Spears have 6.1 times more Omega 3, 7 times more Sugars, 4.4 times more Fiber and 2.9 times more Protein than Cooked Quinoa.
While 100 kcal of Cooked Quinoa contain 6.4 times more Omega 6 than Frozen Broccoli Spears.
Both Frozen Broccoli Spears and Cooked Quinoa offer comparable quantities of Energy and Carbohydrate per 100 calories.
100 calories of Frozen Broccoli Spears provide inadequate amounts of Omega 6