Egg white vs. Quinoa — In-Depth Nutrition Comparison
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Differences between egg whites and quinoa
- Egg whites have more selenium and vitamin B2, while quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and folate.
- Egg whites' daily need coverage for selenium is 31% higher.
- Quinoa contains 4 times less vitamin B2 than egg whites. Egg whites contain 0.439mg of vitamin B2, while quinoa contains 0.11mg.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of quinoa is 53.
The food types used in this comparison are Egg, white, raw, fresh and Quinoa, cooked.
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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 SeleniumSelenium | +614.3% |
| Contains more MagnesiumMagnesium | +481.8% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +1762.5% |
| Contains more CopperCopper | +734.8% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +913.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +5636.4% |
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 B2Vitamin B2 | +299.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2575% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B6Vitamin B6 | +2360% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +1990.9% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 20µg | 2.8µg | 31% |
| Manganese | 0.011mg | 0.631mg | 27% |
| Vitamin B2 | 0.439mg | 0.11mg | 25% |
| Phosphorus | 15mg | 152mg | 20% |
| Copper | 0.023mg | 0.192mg | 19% |
| Iron | 0.08mg | 1.49mg | 18% |
| Protein | 10.9g | 4.4g | 13% |
| Magnesium | 11mg | 64mg | 13% |
| Fiber | 0g | 2.8g | 11% |
| Folate | 4µg | 42µg | 10% |
| Zinc | 0.03mg | 1.09mg | 10% |
| Vitamin B6 | 0.005mg | 0.123mg | 9% |
| Vitamin B1 | 0.004mg | 0.107mg | 9% |
| Starch | 17.63g | 7% | |
| Carbs | 0.73g | 21.3g | 7% |
| Sodium | 166mg | 7mg | 7% |
| Polyunsaturated fat | 0g | 1.078g | 7% |
| Vitamin B12 | 0.09µg | 0µg | 4% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin E | 0mg | 0.63mg | 4% |
| Choline | 1.1mg | 23mg | 4% |
| Calories | 52kcal | 120kcal | 3% |
| Fats | 0.17g | 1.92g | 3% |
| Vitamin B3 | 0.105mg | 0.412mg | 2% |
| Calcium | 7mg | 17mg | 1% |
| Saturated fat | 0g | 0.231g | 1% |
| Monounsaturated fat | 0g | 0.528g | 1% |
| Net carbs | 0.73g | 18.5g | N/A |
| Potassium | 163mg | 172mg | 0% |
| Sugar | 0.71g | 0.87g | N/A |
| Tryptophan | 0.125mg | 0.052mg | 0% |
| Threonine | 0.449mg | 0.131mg | 0% |
| Isoleucine | 0.661mg | 0.157mg | 0% |
| Leucine | 1.016mg | 0.261mg | 0% |
| Lysine | 0.806mg | 0.239mg | 0% |
| Methionine | 0.399mg | 0.096mg | 0% |
| Phenylalanine | 0.686mg | 0.185mg | 0% |
| Valine | 0.809mg | 0.185mg | 0% |
| Histidine | 0.29mg | 0.127mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +147.7% |
| Contains more WaterWater | +22.3% |
| Contains more FatsFats | +1029.4% |
| Contains more CarbsCarbs | +2817.8% |
| Contains more OtherOther | +22.2% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
