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  6. Custard vs. Quinoa

Custard vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between Custard and Quinoa?

  • Custard is higher in Vitamin B12, Calcium, and Vitamin B2, yet Quinoa is higher in Manganese, Copper, Iron, Magnesium, and Fiber.
  • Quinoa's daily need coverage for Manganese is 27% more.
  • The amount of Cholesterol in Quinoa is lower.

We used Egg custards, dry mix, prepared with whole milk and Quinoa, cooked types in this article.

Infographic

Custard 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.
Custard
Custard
3
:
7
Quinoa
Quinoa
Contains more Calcium +717.6%
Contains more Potassium +20.3%
Contains more Selenium +114.3%
Contains more Iron +338.2%
Contains more Magnesium +300%
Contains more Phosphorus +16.9%
Contains less Sodium -91.7%
Contains more Zinc +113.7%
Contains more Copper +540%
Contains more Manganese +8914.3%
Custard
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 42% 13% 12% 56% 19% 11% 14% 10% 1% 33%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +717.6%
Contains more Potassium +20.3%
Contains more Selenium +114.3%
Contains more Iron +338.2%
Contains more Magnesium +300%
Contains more Phosphorus +16.9%
Contains less Sodium -91.7%
Contains more Zinc +113.7%
Contains more Copper +540%
Contains more Manganese +8914.3%

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.
Custard
Custard
7
:
5
Quinoa
Quinoa
Contains more Vitamin A +3540%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +950%
Contains more Vitamin B1 +75.4%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B6 +92.2%
Contains more Folate +366.7%
Custard
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 11% 2% 36% 1% 16% 51% 3% 42% 15% 7% 65% 1%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +3540%
Contains more Vitamin D +∞%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +100%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin E +950%
Contains more Vitamin B1 +75.4%
Contains more Vitamin B3 +212.1%
Contains more Vitamin B6 +92.2%
Contains more Folate +366.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Custard
Custard
3
:
2
Quinoa
Quinoa
Contains more Fats +108.3%
Contains more Other +24.7%
Contains more Protein +10.3%
Contains more Carbs +21%
Equal in Water - 71.61
Custard
4% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Quinoa
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 Fats +108.3%
Contains more Other +24.7%
Contains more Protein +10.3%
Contains more Carbs +21%
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Custard
Custard
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +113.4%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +245.5%
Custard
59% 32% 9%
Saturated Fat: 2.032 g
Monounsaturated Fat: 1.127 g
Polyunsaturated fat: 0.312 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +113.4%
Contains less Saturated Fat -88.6%
Contains more Polyunsaturated fat +245.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Custard
Custard
1
:
1
Quinoa
Quinoa
Contains more Lactose +∞%
Contains more Starch +∞%
Custard
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Lactose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Custard Quinoa Opinion
Net carbs 17.6g 18.5g Quinoa
Protein 3.99g 4.4g Quinoa
Fats 4g 1.92g Custard
Carbs 17.6g 21.3g Quinoa
Calories 122kcal 120kcal Custard
Starch 17.63g Quinoa
Sugar 4.82g 0.87g Quinoa
Fiber 0g 2.8g Quinoa
Calcium 139mg 17mg Custard
Iron 0.34mg 1.49mg Quinoa
Magnesium 16mg 64mg Quinoa
Phosphorus 130mg 152mg Quinoa
Potassium 207mg 172mg Custard
Sodium 84mg 7mg Quinoa
Zinc 0.51mg 1.09mg Quinoa
Copper 0.03mg 0.192mg Quinoa
Manganese 0.007mg 0.631mg Quinoa
Selenium 6µg 2.8µg Custard
Vitamin A 182IU 5IU Custard
Vitamin A RAE 52µg 0µg Custard
Vitamin E 0.06mg 0.63mg Quinoa
Vitamin D 47IU 0IU Custard
Vitamin D 1.2µg 0µg Custard
Vitamin C 0.1mg 0mg Custard
Vitamin B1 0.061mg 0.107mg Quinoa
Vitamin B2 0.22mg 0.11mg Custard
Vitamin B3 0.132mg 0.412mg Quinoa
Vitamin B5 0.699mg Custard
Vitamin B6 0.064mg 0.123mg Quinoa
Folate 9µg 42µg Quinoa
Vitamin B12 0.52µg 0µg Custard
Vitamin K 0.2µg 0µg Custard
Tryptophan 0.082mg 0.052mg Custard
Threonine 0.192mg 0.131mg Custard
Isoleucine 0.207mg 0.157mg Custard
Leucine 0.337mg 0.261mg Custard
Lysine 0.214mg 0.239mg Quinoa
Methionine 0.091mg 0.096mg Quinoa
Phenylalanine 0.173mg 0.185mg Quinoa
Valine 0.233mg 0.185mg Custard
Histidine 0.092mg 0.127mg Quinoa
Cholesterol 51mg 0mg Quinoa
Saturated Fat 2.032g 0.231g Quinoa
Omega-3 - DHA 0.003g 0.015g Quinoa
Monounsaturated Fat 1.127g 0.528g Custard
Polyunsaturated fat 0.312g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Custard Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
20%
Custard
11%
Quinoa
Minerals Daily Need Coverage Score
21%
Custard
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.95g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 77mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 51mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.801g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 18)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.