Eggnog vs. Quinoa — In-Depth Nutrition Comparison
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The main differences between eggnog and quinoa
- Eggnog is richer in vitamin B12 and calcium, yet quinoa is richer in manganese, copper, iron, fiber, magnesium, and folate.
- Daily need coverage for manganese for quinoa is 27% higher.
Food types used in this article are Eggnog 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 CalciumCalcium | +664.7% |
| Contains more SeleniumSelenium | +50% |
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more IronIron | +645% |
| Contains more CopperCopper | +1376.9% |
| Contains more ZincZinc | +137% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +12520% |
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 CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +127% |
| Contains more Vitamin EVitamin E | +200% |
| Contains more Vitamin B1Vitamin B1 | +214.7% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B6Vitamin B6 | +146% |
| Contains more FolateFolate | +4100% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.005mg | 0.631mg | 27% |
| Cholesterol | 59mg | 0mg | 20% |
| Copper | 0.013mg | 0.192mg | 20% |
| Vitamin B12 | 0.45µg | 0µg | 19% |
| Iron | 0.2mg | 1.49mg | 16% |
| Fiber | 0g | 2.8g | 11% |
| Magnesium | 19mg | 64mg | 11% |
| Calcium | 130mg | 17mg | 11% |
| Saturated fat | 2.591g | 0.231g | 11% |
| Folate | 1µg | 42µg | 10% |
| Vitamin B5 | 0.417mg | 8% | |
| Starch | 17.63g | 7% | |
| Vitamin A | 59µg | 0µg | 7% |
| Vitamin B2 | 0.19mg | 0.11mg | 6% |
| Vitamin B1 | 0.034mg | 0.107mg | 6% |
| Vitamin D | 1.2µg | 0µg | 6% |
| Vitamin B6 | 0.05mg | 0.123mg | 6% |
| Phosphorus | 109mg | 152mg | 6% |
| Zinc | 0.46mg | 1.09mg | 6% |
| Vitamin D | 49IU | 0IU | 6% |
| Polyunsaturated fat | 0.198g | 1.078g | 6% |
| Choline | 52.2mg | 23mg | 5% |
| Carbs | 8.05g | 21.3g | 4% |
| Vitamin E | 0.21mg | 0.63mg | 3% |
| Fats | 4.19g | 1.92g | 3% |
| Selenium | 4.2µg | 2.8µg | 3% |
| Monounsaturated fat | 1.302g | 0.528g | 2% |
| Calories | 88kcal | 120kcal | 2% |
| Vitamin B3 | 0.105mg | 0.412mg | 2% |
| Sodium | 54mg | 7mg | 2% |
| Vitamin C | 1.5mg | 0mg | 2% |
| Protein | 4.55g | 4.4g | 0% |
| Net carbs | 8.05g | 18.5g | N/A |
| Potassium | 165mg | 172mg | 0% |
| Sugar | 8.05g | 0.87g | N/A |
| Vitamin K | 0.3µg | 0µg | 0% |
| Tryptophan | 0.085mg | 0.052mg | 0% |
| Threonine | 0.201mg | 0.131mg | 0% |
| Isoleucine | 0.237mg | 0.157mg | 0% |
| Leucine | 0.383mg | 0.261mg | 0% |
| Lysine | 0.257mg | 0.239mg | 0% |
| Methionine | 0.12mg | 0.096mg | 0% |
| Phenylalanine | 0.225mg | 0.185mg | 0% |
| Valine | 0.289mg | 0.185mg | 0% |
| Histidine | 0.108mg | 0.127mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +118.2% |
| Contains more WaterWater | +15.3% |
| Contains more CarbsCarbs | +164.6% |
| Contains more OtherOther | +14.9% |
~equal in
Protein
~4.4g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +146.6% |
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Poly. FatPolyunsaturated fat | +444.4% |
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 | +∞% |
