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Corn syrup vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between corn syrup and quinoa?

  • Quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, folate, zinc, vitamin B6, and vitamin B1 than corn syrup.
  • Quinoa's daily need coverage for manganese is 23% higher.
  • Corn syrup has a higher glycemic index (90) than quinoa (53).

We used Syrups, corn, dark and Quinoa, cooked types in this comparison.

Infographic

Corn syrup 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 5.7% 5.4% 3.9% 14% 18% 1.1% 4.7% 20% 13% 16%
Quinoa
8
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 MagnesiumMagnesium +700%
Contains more PotassiumPotassium +290.9%
Contains more IronIron +302.7%
Contains more CopperCopper +262.3%
Contains more ZincZinc +2625%
Contains more PhosphorusPhosphorus +1281.8%
Contains less SodiumSodium -95.5%
Contains more ManganeseManganese +531%
~equal in Calcium ~17mg
~equal in Selenium ~2.8µg

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% 0% 0% 0% 2.8% 2.1% 0.38% 1.4% 2.1% 0% 0% 0% 7.3%
Quinoa
7
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 B5Vitamin B5 +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +872.7%
Contains more Vitamin B2Vitamin B2 +1122.2%
Contains more Vitamin B3Vitamin B3 +1960%
Contains more Vitamin B6Vitamin B6 +1266.7%
Contains more FolateFolate +∞%
Contains more CholineCholine +72.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
78% 22%
Protein: 0 g
Fats: 0 g
Carbs: 77.59 g
Water: 22.01 g
Other: 0.4 g
Quinoa
4
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 CarbsCarbs +264.3%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more WaterWater +225.4%
Contains more OtherOther +92.5%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Corn syrup Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated fat ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Corn syrup Quinoa DV% diff.
Manganese 0.1mg 0.631mg 23%
Phosphorus 11mg 152mg 20%
Carbs 77.59g 21.3g 19%
Copper 0.053mg 0.192mg 15%
Iron 0.37mg 1.49mg 14%
Magnesium 8mg 64mg 13%
Folate 0µg 42µg 11%
Fiber 0g 2.8g 11%
Zinc 0.04mg 1.09mg 10%
Vitamin B6 0.009mg 0.123mg 9%
Protein 0g 4.4g 9%
Calories 286kcal 120kcal 8%
Vitamin B2 0.009mg 0.11mg 8%
Vitamin B1 0.011mg 0.107mg 8%
Starch 17.63g 7%
Polyunsaturated fat 0g 1.078g 7%
Sodium 155mg 7mg 6%
Vitamin E 0mg 0.63mg 4%
Potassium 44mg 172mg 4%
Fats 0g 1.92g 3%
Vitamin B3 0.02mg 0.412mg 2%
Choline 13.3mg 23mg 2%
Monounsaturated fat 0g 0.528g 1%
Saturated fat 0g 0.231g 1%
Net carbs 77.59g 18.5g N/A
Calcium 18mg 17mg 0%
Sugar 77.59g 0.87g N/A
Selenium 2.9µg 2.8µg 0%
Vitamin B5 0.023mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Corn syrup Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
1%
Corn syrup
11%
Quinoa
Minerals Daily Need Coverage Score
10%
Corn syrup
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 76.72g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 148mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 37)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.8)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Saturated fat?
Corn syrup
Corn syrup is lower in Saturated fat (difference - 0.231g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Corn syrup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168836/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.