Egg vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between eggs and quinoa?
- Eggs are richer in copper, selenium, choline, vitamin B12, vitamin B2, and vitamin D, while quinoa is higher in manganese and magnesium.
- Eggs' daily need coverage for copper is 201% higher.
- Quinoa has a higher glycemic index (53) than eggs (0).
We used Egg, whole, cooked, hard-boiled and Quinoa, cooked types in this comparison.
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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.
| Contains more CalciumCalcium | +194.1% |
| Contains more CopperCopper | +941.7% |
| Contains more PhosphorusPhosphorus | +13.2% |
| Contains more SeleniumSelenium | +1000% |
| Contains more MagnesiumMagnesium | +540% |
| Contains more PotassiumPotassium | +36.5% |
| Contains more IronIron | +25.2% |
| Contains less SodiumSodium | -94.4% |
| Contains more ManganeseManganese | +2326.9% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +63.5% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +366.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +1177.4% |
| Contains more Vitamin B1Vitamin B1 | +62.1% |
| Contains more Vitamin B3Vitamin B3 | +543.8% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Copper | 2mg | 0.192mg | 201% |
| Cholesterol | 373mg | 0mg | 124% |
| Selenium | 30.8µg | 2.8µg | 51% |
| Choline | 293.8mg | 23mg | 49% |
| Vitamin B12 | 1.11µg | 0µg | 46% |
| Vitamin B2 | 0.513mg | 0.11mg | 31% |
| Vitamin B5 | 1.398mg | 28% | |
| Manganese | 0.026mg | 0.631mg | 26% |
| Vitamin A | 149µg | 0µg | 17% |
| Protein | 12.58g | 4.4g | 16% |
| Saturated fat | 3.267g | 0.231g | 14% |
| Magnesium | 10mg | 64mg | 13% |
| Fats | 10.61g | 1.92g | 13% |
| Fiber | 0g | 2.8g | 11% |
| Vitamin D | 87IU | 0IU | 11% |
| Vitamin D | 2.2µg | 0µg | 11% |
| Monounsaturated fat | 4.077g | 0.528g | 9% |
| Carbs | 1.12g | 21.3g | 7% |
| Starch | 17.63g | 7% | |
| Sodium | 124mg | 7mg | 5% |
| Iron | 1.19mg | 1.49mg | 4% |
| Vitamin E | 1.03mg | 0.63mg | 3% |
| Phosphorus | 172mg | 152mg | 3% |
| Calcium | 50mg | 17mg | 3% |
| Vitamin B1 | 0.066mg | 0.107mg | 3% |
| Polyunsaturated fat | 1.414g | 1.078g | 2% |
| Calories | 155kcal | 120kcal | 2% |
| Vitamin B3 | 0.064mg | 0.412mg | 2% |
| Folate | 44µg | 42µg | 1% |
| Potassium | 126mg | 172mg | 1% |
| Net carbs | 1.12g | 18.5g | N/A |
| Sugar | 1.12g | 0.87g | N/A |
| Zinc | 1.05mg | 1.09mg | 0% |
| Vitamin B6 | 0.121mg | 0.123mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.153mg | 0.052mg | 0% |
| Threonine | 0.604mg | 0.131mg | 0% |
| Isoleucine | 0.686mg | 0.157mg | 0% |
| Leucine | 1.075mg | 0.261mg | 0% |
| Lysine | 0.904mg | 0.239mg | 0% |
| Methionine | 0.392mg | 0.096mg | 0% |
| Phenylalanine | 0.668mg | 0.185mg | 0% |
| Valine | 0.767mg | 0.185mg | 0% |
| Histidine | 0.298mg | 0.127mg | 0% |
| Omega-3 - EPA | 0.005g | 0g | N/A |
| Omega-3 - DHA | 0.038g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +185.9% |
| Contains more FatsFats | +452.6% |
| Contains more OtherOther | +39% |
| Contains more CarbsCarbs | +1801.8% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +672.2% |
| Contains more Poly. FatPolyunsaturated fat | +31.2% |
| Contains less Sat. FatSaturated fat | -92.9% |
