Quinoa

💰 Good value: quinoa provides a strong amount of nutrients for its price, making it a solid option despite costing more than some basic grains.

👨‍🔬 Rich in manganese, biotin (B7), folate (B9), phosphorus, magnesium, and copper.

Also provides moderate amounts of B1, B3, B6, potassium, iron, and zinc.

Overall, the micronutrient content is very high.

🥗 Мoderate vitamins-to-calories ratio — nutrient-dense, but also energy-dense.

💡 A nutritious staple food with a broad mineral profile. Compare with other foods to find the best balance of nutrition, price, and taste.