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  6. Butter cookie vs. Quinoa

Butter cookie vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between butter cookie and quinoa

  • Butter cookie has more vitamin B1, vitamin B3, vitamin B2, vitamin B12, and vitamin A; however, quinoa has more manganese and magnesium.
  • Butter cookie's daily need coverage for saturated fat is 54% more.

The food varieties used in the comparison are Cookies, butter, commercially prepared, enriched and Quinoa, cooked.

Infographic

Butter cookie vs Quinoa infographic
Infographic link

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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 8.7% 9.8% 83% 67% 10% 44% 37% 22% 46%
Quinoa
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +70.6%
Contains more IronIron +49%
Contains more SeleniumSelenium +200%
Contains more MagnesiumMagnesium +433.3%
Contains more PotassiumPotassium +55%
Contains more ZincZinc +186.8%
Contains more PhosphorusPhosphorus +49%
Contains less SodiumSodium -97.5%
Contains more ManganeseManganese +271.2%
~equal in Copper ~0.192mg

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 55% 12% 6% 93% 77% 60% 29% 8.3% 45% 4.3% 57% 3.5%
Quinoa
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +245.8%
Contains more Vitamin B2Vitamin B2 +204.5%
Contains more Vitamin B3Vitamin B3 +674.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +81%
Contains more Vitamin B6Vitamin B6 +241.7%
Contains more CholineCholine +253.8%
~equal in Vitamin C ~0mg
~equal in Vitamin E ~0.63mg

All nutrients comparison - raw data values

Nutrient Butter cookie Quinoa DV% diff.
Saturated fat 11.051g 0.231g 49%
Cholesterol 117mg 0mg 39%
Fats 18.8g 1.92g 26%
Vitamin B1 0.37mg 0.107mg 22%
Manganese 0.17mg 0.631mg 20%
Vitamin A 165µg 0µg 18%
Vitamin B3 3.19mg 0.412mg 17%
Vitamin B2 0.335mg 0.11mg 17%
Calories 467kcal 120kcal 17%
Carbs 68.9g 21.3g 16%
Vitamin B12 0.36µg 0µg 15%
Monounsaturated fat 5.522g 0.528g 12%
Sodium 282mg 7mg 12%
Magnesium 12mg 64mg 12%
Selenium 8.4µg 2.8µg 10%
Vitamin B5 0.488mg 10%
Folate 76µg 42µg 9%
Iron 2.22mg 1.49mg 9%
Fiber 0.8g 2.8g 8%
Vitamin B6 0.036mg 0.123mg 7%
Starch 17.63g 7%
Phosphorus 102mg 152mg 7%
Zinc 0.38mg 1.09mg 6%
Choline 6.5mg 23mg 3%
Protein 6.1g 4.4g 3%
Potassium 111mg 172mg 2%
Vitamin D 16IU 0IU 2%
Vitamin D 0.4µg 0µg 2%
Vitamin K 1.7µg 0µg 1%
Calcium 29mg 17mg 1%
Copper 0.2mg 0.192mg 1%
Polyunsaturated fat 0.982g 1.078g 1%
Net carbs 68.1g 18.5g N/A
Sugar 20.24g 0.87g N/A
Vitamin E 0.58mg 0.63mg 0%
Tryptophan 0.084mg 0.052mg 0%
Threonine 0.215mg 0.131mg 0%
Isoleucine 0.277mg 0.157mg 0%
Leucine 0.471mg 0.261mg 0%
Lysine 0.308mg 0.239mg 0%
Methionine 0.131mg 0.096mg 0%
Phenylalanine 0.299mg 0.185mg 0%
Valine 0.315mg 0.185mg 0%
Histidine 0.136mg 0.127mg 0%
Omega-3 - EPA 0.011g 0g N/A
Omega-3 - DHA 0.007g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 19% 69% 5%
Protein: 6.1 g
Fats: 18.8 g
Carbs: 68.9 g
Water: 4.6 g
Other: 1.6 g
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +38.6%
Contains more FatsFats +879.2%
Contains more CarbsCarbs +223.5%
Contains more OtherOther +107.8%
Contains more WaterWater +1456.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
63% 31% 6%
Saturated fat: Sat. Fat 11.051 g
Monounsaturated fat: Mono. Fat 5.522 g
Polyunsaturated fat: Poly. Fat 0.982 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +945.8%
Contains less Sat. FatSaturated fat -97.9%
~equal in Polyunsaturated fat ~1.078g

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Butter cookie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174950/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.