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  6. English muffin vs. Quinoa

English muffin vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between English muffins and quinoa?

  • English muffins are richer in vitamin B3 and vitamin B1, while quinoa is higher in manganese, magnesium, iron, copper, and vitamin B6.
  • English muffins' daily need coverage for sodium is 20% higher.
  • Quinoa has 4 times less vitamin B3 than English muffins. English muffins have 1.566mg of vitamin B3, while quinoa has 0.412mg.
  • Quinoa is lower in sodium.
  • English muffins have a higher glycemic index (77) than quinoa (53).

We used English muffins, plain, unenriched, without calcium propionate (includes sourdough) and Quinoa, cooked types in this comparison.

Infographic

English muffin vs Quinoa infographic
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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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 15% 16% 12% 33% 43% 19% 57% 61% 47% 0%
Quinoa
Quinoa
9
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 +205.9%
Contains more MagnesiumMagnesium +204.8%
Contains more PotassiumPotassium +31.3%
Contains more IronIron +67.4%
Contains more CopperCopper +48.8%
Contains more ZincZinc +55.7%
Contains more PhosphorusPhosphorus +14.3%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +76.8%

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 0.33% 0% 0% 0% 45% 36% 29% 27% 9.9% 5% 0% 28% 0%
Quinoa
Quinoa
4
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 CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +69.2%
Contains more Vitamin B2Vitamin B2 +40%
Contains more Vitamin B3Vitamin B3 +280.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +186%
Contains more FolateFolate +13.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient English muffin Quinoa DV% diff.
Sodium 464mg 7mg 20%
Manganese 0.357mg 0.631mg 12%
Magnesium 21mg 64mg 10%
Vitamin B5 0.446mg 9%
Carbs 46g 21.3g 8%
Iron 0.89mg 1.49mg 8%
Copper 0.129mg 0.192mg 7%
Vitamin B3 1.566mg 0.412mg 7%
Protein 7.7g 4.4g 7%
Starch 17.63g 7%
Calories 235kcal 120kcal 6%
Vitamin B6 0.043mg 0.123mg 6%
Vitamin B1 0.181mg 0.107mg 6%
Selenium 2.8µg 5%
Zinc 0.7mg 1.09mg 4%
Calcium 52mg 17mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Phosphorus 133mg 152mg 3%
Vitamin B2 0.154mg 0.11mg 3%
Vitamin B12 0.04µg 0µg 2%
Polyunsaturated fat 0.888g 1.078g 1%
Potassium 131mg 172mg 1%
Folate 37µg 42µg 1%
Monounsaturated fat 0.302g 0.528g 1%
Fats 1.8g 1.92g 0%
Vitamin C 0.1mg 0mg 0%
Net carbs 43.3g 18.5g N/A
Sugar 0.87g N/A
Fiber 2.7g 2.8g 0%
Saturated fat 0.259g 0.231g 0%
Tryptophan 0.092mg 0.052mg 0%
Threonine 0.242mg 0.131mg 0%
Isoleucine 0.315mg 0.157mg 0%
Leucine 0.553mg 0.261mg 0%
Lysine 0.241mg 0.239mg 0%
Methionine 0.139mg 0.096mg 0%
Phenylalanine 0.379mg 0.185mg 0%
Valine 0.353mg 0.185mg 0%
Histidine 0.17mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 2% 46% 42% 2%
Protein: 7.7 g
Fats: 1.8 g
Carbs: 46 g
Water: 42.1 g
Other: 2.4 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 ProteinProtein +75%
Contains more CarbsCarbs +116%
Contains more OtherOther +211.7%
Contains more WaterWater +70.1%
~equal in Fats ~1.92g

Fat Type Comparison

Fat type breakdown side-by-side comparison
18% 21% 61%
Saturated fat: Sat. Fat 0.259 g
Monounsaturated fat: Mono. Fat 0.302 g
Polyunsaturated fat: Poly. Fat 0.888 g
Quinoa
Quinoa
3
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 less Sat. FatSaturated fat -10.8%
Contains more Mono. FatMonounsaturated fat +74.8%
Contains more Poly. FatPolyunsaturated fat +21.4%

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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. English muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173238/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.