Feta vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between feta and quinoa?
- Feta is richer in vitamin B12, vitamin B2, calcium, phosphorus, vitamin B6, and selenium, while quinoa is higher in manganese.
- Feta's daily need coverage for saturated fat is 74% higher.
- Quinoa is lower in cholesterol.
- Quinoa has a higher glycemic index (53) than feta (27).
We used Cheese, feta 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 | +2800% |
| Contains more ZincZinc | +164.2% |
| Contains more PhosphorusPhosphorus | +121.7% |
| Contains more SeleniumSelenium | +435.7% |
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more PotassiumPotassium | +177.4% |
| Contains more IronIron | +129.2% |
| Contains more CopperCopper | +500% |
| Contains less SodiumSodium | -99.2% |
| Contains more ManganeseManganese | +2153.6% |
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 DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +43.9% |
| Contains more Vitamin B2Vitamin B2 | +667.3% |
| Contains more Vitamin B3Vitamin B3 | +140.5% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +244.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +250% |
| Contains more FolateFolate | +31.3% |
| Contains more CholineCholine | +49.4% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +223% |
| Contains more FatsFats | +1008.3% |
| Contains more OtherOther | +575.3% |
| Contains more CarbsCarbs | +420.8% |
| Contains more WaterWater | +29.7% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +775.6% |
| Contains less Sat. FatSaturated fat | -98.5% |
| Contains more Poly. FatPolyunsaturated fat | +82.4% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in price |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 1.69µg | 0µg | 70% |
| Saturated fat | 14.946g | 0.231g | 67% |
| Vitamin B2 | 0.844mg | 0.11mg | 56% |
| Calcium | 493mg | 17mg | 48% |
| Sodium | 917mg | 7mg | 40% |
| Fats | 21.28g | 1.92g | 30% |
| Cholesterol | 89mg | 0mg | 30% |
| Phosphorus | 337mg | 152mg | 26% |
| Manganese | 0.028mg | 0.631mg | 26% |
| Vitamin B6 | 0.424mg | 0.123mg | 23% |
| Selenium | 15µg | 2.8µg | 22% |
| Protein | 14.21g | 4.4g | 20% |
| Vitamin B5 | 0.967mg | 19% | |
| Copper | 0.032mg | 0.192mg | 18% |
| Zinc | 2.88mg | 1.09mg | 16% |
| Vitamin A | 125µg | 0µg | 14% |
| Fiber | 0g | 2.8g | 11% |
| Magnesium | 19mg | 64mg | 11% |
| Iron | 0.65mg | 1.49mg | 11% |
| Monounsaturated fat | 4.623g | 0.528g | 10% |
| Calories | 264kcal | 120kcal | 7% |
| Starch | 17.63g | 7% | |
| Carbs | 4.09g | 21.3g | 6% |
| Vitamin B1 | 0.154mg | 0.107mg | 4% |
| Vitamin B3 | 0.991mg | 0.412mg | 4% |
| Vitamin E | 0.18mg | 0.63mg | 3% |
| Polyunsaturated fat | 0.591g | 1.078g | 3% |
| Potassium | 62mg | 172mg | 3% |
| Folate | 32µg | 42µg | 3% |
| Vitamin D | 0.4µg | 0µg | 2% |
| Vitamin D | 16IU | 0IU | 2% |
| Vitamin K | 1.8µg | 0µg | 2% |
| Choline | 15.4mg | 23mg | 1% |
| Net carbs | 4.09g | 18.5g | N/A |
| Sugar | 4.09g | 0.87g | N/A |
| Tryptophan | 0.2mg | 0.052mg | 0% |
| Threonine | 0.637mg | 0.131mg | 0% |
| Isoleucine | 0.803mg | 0.157mg | 0% |
| Leucine | 1.395mg | 0.261mg | 0% |
| Lysine | 1.219mg | 0.239mg | 0% |
| Methionine | 0.368mg | 0.096mg | 0% |
| Phenylalanine | 0.675mg | 0.185mg | 0% |
| Valine | 1.065mg | 0.185mg | 0% |
| Histidine | 0.397mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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
54%
11%
Minerals Daily Need Coverage Score
63%
38%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 89mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 3.22g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 910mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 14.715g)
Which food is cheaper?
Quinoa is cheaper (difference - $2.5)
Which food is lower in glycemic index?
Feta is lower in glycemic index (difference - 26)
Which food is richer in vitamins?
Feta is relatively richer in vitamins
Which food is richer in minerals?
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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.