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  6. Crème caramel vs. Quinoa

Crème caramel vs. Quinoa — In-Depth Nutrition Comparison

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Differences between crème caramel and quinoa

  • Crème caramel has more vitamin B12 and selenium, while quinoa has more manganese, copper, iron, magnesium, fiber, folate, and phosphorus.
  • Crème caramel's daily need coverage for cholesterol is 30% higher.
  • The amount of cholesterol in quinoa is lower.
  • Quinoa has a lower glycemic index. The glycemic index of quinoa is 53, while the glycemic index of crème caramel is 65.

The food types used in this comparison are Desserts, flan, caramel custard, prepared-from-recipe and Quinoa, cooked.

Infographic

Crème caramel 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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Quinoa
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 CalciumCalcium +388.2%
Contains more SeleniumSelenium +210.7%
Contains more MagnesiumMagnesium +611.1%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +292.1%
Contains more CopperCopper +585.7%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +6210%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Quinoa
Quinoa
6
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 B2Vitamin B2 +90.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin B1Vitamin B1 +234.4%
Contains more Vitamin B3Vitamin B3 +402.4%
Contains more Vitamin B6Vitamin B6 +179.5%
Contains more FolateFolate +366.7%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Crème caramel Quinoa DV% diff.
Cholesterol 90mg 0mg 30%
Manganese 0.01mg 0.631mg 27%
Copper 0.028mg 0.192mg 18%
Vitamin B12 0.36µg 0µg 15%
Iron 0.38mg 1.49mg 14%
Magnesium 9mg 64mg 13%
Fiber 0g 2.8g 11%
Selenium 8.7µg 2.8µg 11%
Vitamin B5 0.514mg 10%
Phosphorus 96mg 152mg 8%
Folate 9µg 42µg 8%
Vitamin B2 0.21mg 0.11mg 8%
Saturated fat 1.799g 0.231g 7%
Starch 17.63g 7%
Calcium 83mg 17mg 7%
Vitamin B1 0.032mg 0.107mg 6%
Vitamin B6 0.044mg 0.123mg 6%
Zinc 0.47mg 1.09mg 6%
Vitamin A 46µg 0µg 5%
Polyunsaturated fat 0.392g 1.078g 5%
Choline 23mg 4%
Vitamin E 0.23mg 0.63mg 3%
Fats 4.03g 1.92g 3%
Potassium 118mg 172mg 2%
Sodium 53mg 7mg 2%
Monounsaturated fat 1.266g 0.528g 2%
Vitamin B3 0.082mg 0.412mg 2%
Calories 145kcal 120kcal 1%
Protein 4.53g 4.4g 0%
Carbs 22.78g 21.3g 0%
Net carbs 22.78g 18.5g N/A
Sugar 23.15g 0.87g N/A
Vitamin K 0.2µg 0µg 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 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.007g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Quinoa
Quinoa
2
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 FatsFats +109.9%
Contains more OtherOther +26.2%
~equal in Protein ~4.4g
~equal in Carbs ~21.3g
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 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 +139.8%
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +175%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.