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  6. French toast vs. Quinoa

French toast vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between french toast and quinoa?

  • French toast is richer in selenium, vitamin B2, vitamin B12, and vitamin A, while quinoa is higher in manganese, copper, and magnesium.
  • French toast's daily need coverage for cholesterol is 39% higher.
  • Quinoa is lower in cholesterol.
  • French toast has a higher glycemic index (67) than quinoa (53).

We used French toast, prepared from recipe, made with low fat (2%) milk and Quinoa, cooked types in this comparison.

Infographic

French toast vs Quinoa infographic
Infographic link

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 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Quinoa
Quinoa
7
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 +488.2%
Contains more IronIron +12.1%
Contains more SeleniumSelenium +617.9%
Contains more MagnesiumMagnesium +276.5%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +231%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +235.6%

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.
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 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Quinoa
Quinoa
3
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +295.1%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +66.2%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient French toast Quinoa DV% diff.
Cholesterol 116mg 0mg 39%
Selenium 20.1µg 2.8µg 31%
Sodium 479mg 7mg 21%
Manganese 0.188mg 0.631mg 19%
Vitamin B2 0.321mg 0.11mg 16%
Copper 0.058mg 0.192mg 15%
Fats 10.8g 1.92g 14%
Vitamin A 124µg 0µg 14%
Vitamin B12 0.31µg 0µg 13%
Fiber 2.8g 11%
Vitamin B5 0.549mg 11%
Magnesium 17mg 64mg 11%
Saturated fat 2.723g 0.231g 11%
Monounsaturated fat 4.524g 0.528g 10%
Polyunsaturated fat 2.594g 1.078g 10%
Vitamin B3 1.628mg 0.412mg 8%
Calcium 100mg 17mg 8%
Vitamin B1 0.204mg 0.107mg 8%
Starch 17.63g 7%
Protein 7.7g 4.4g 7%
Calories 229kcal 120kcal 5%
Phosphorus 117mg 152mg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Zinc 0.67mg 1.09mg 4%
Vitamin B6 0.074mg 0.123mg 4%
Iron 1.67mg 1.49mg 2%
Potassium 134mg 172mg 1%
Carbs 25g 21.3g 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 25g 18.5g N/A
Sugar 0.87g N/A
Folate 43µg 42µg 0%
Tryptophan 0.094mg 0.052mg 0%
Threonine 0.305mg 0.131mg 0%
Isoleucine 0.375mg 0.157mg 0%
Leucine 0.621mg 0.261mg 0%
Lysine 0.413mg 0.239mg 0%
Methionine 0.188mg 0.096mg 0%
Phenylalanine 0.389mg 0.185mg 0%
Valine 0.419mg 0.185mg 0%
Histidine 0.179mg 0.127mg 0%
Omega-3 - EPA 0.001g 0g N/A
Omega-3 - DHA 0.01g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Quinoa
Quinoa
1
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 FatsFats +462.5%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +133.8%
Contains more WaterWater +30.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Quinoa
Quinoa
1
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 more Mono. FatMonounsaturated fat +756.8%
Contains more Poly. FatPolyunsaturated fat +140.6%
Contains less Sat. FatSaturated fat -91.5%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.