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  6. Hominy vs. Quinoa

Hominy vs. Quinoa — In-Depth Nutrition Comparison

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What are the differences between hominy and quinoa?

  • Quinoa is richer than hominy in manganese, copper, phosphorus, magnesium, iron, folate, vitamin B6, vitamin B1, and vitamin B2.
  • Quinoa's daily need coverage for manganese is 24% more.
  • Hominy has 49 times more sodium than quinoa. While hominy has 345mg of sodium, quinoa has only 7mg.
  • The glycemic index of hominy is lower.

We used Hominy, canned, white and Quinoa, cooked types in this article.

Infographic

Hominy 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.
Hominy
Hominy
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 11% 3% 0.79% 23% 10% 29% 15% 45% 9.1% 16%
Quinoa
Quinoa
8
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 MagnesiumMagnesium +300%
Contains more CalciumCalcium +70%
Contains more PotassiumPotassium +1811.1%
Contains more IronIron +140.3%
Contains more CopperCopper +540%
Contains more PhosphorusPhosphorus +334.3%
Contains less SodiumSodium -98%
Contains more ManganeseManganese +801.4%
~equal in Zinc ~1.09mg
~equal in Selenium ~2.8µg

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.
Hominy
Hominy
2
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% 1% 0% 0.75% 1.4% 0.62% 9.2% 1.2% 0% 0.5% 0.75% 1.7%
Quinoa
Quinoa
7
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 B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +1160%
Contains more Vitamin B1Vitamin B1 +3466.7%
Contains more Vitamin B2Vitamin B2 +1733.3%
Contains more Vitamin B3Vitamin B3 +1148.5%
Contains more Vitamin B6Vitamin B6 +2360%
Contains more FolateFolate +4100%
Contains more CholineCholine +641.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Hominy Quinoa DV% diff.
Manganese 0.07mg 0.631mg 24%
Copper 0.03mg 0.192mg 18%
Phosphorus 35mg 152mg 17%
Sodium 345mg 7mg 15%
Magnesium 16mg 64mg 11%
Iron 0.62mg 1.49mg 11%
Folate 1µg 42µg 10%
Vitamin B1 0.003mg 0.107mg 9%
Vitamin B6 0.005mg 0.123mg 9%
Vitamin B2 0.006mg 0.11mg 8%
Starch 17.63g 7%
Protein 1.48g 4.4g 6%
Potassium 9mg 172mg 5%
Polyunsaturated fat 0.399g 1.078g 5%
Choline 3.1mg 23mg 4%
Vitamin E 0.05mg 0.63mg 4%
Vitamin B5 0.154mg 3%
Vitamin B3 0.033mg 0.412mg 2%
Calories 72kcal 120kcal 2%
Carbs 14.26g 21.3g 2%
Fats 0.88g 1.92g 2%
Monounsaturated fat 0.231g 0.528g 1%
Fiber 2.5g 2.8g 1%
Calcium 10mg 17mg 1%
Net carbs 11.76g 18.5g N/A
Sugar 1.82g 0.87g N/A
Zinc 1.05mg 1.09mg 0%
Selenium 3µg 2.8µg 0%
Vitamin K 0.2µg 0µg 0%
Saturated fat 0.123g 0.231g 0%
Tryptophan 0.008mg 0.052mg 0%
Threonine 0.05mg 0.131mg 0%
Isoleucine 0.058mg 0.157mg 0%
Leucine 0.202mg 0.261mg 0%
Lysine 0.033mg 0.239mg 0%
Methionine 0.031mg 0.096mg 0%
Phenylalanine 0.076mg 0.185mg 0%
Valine 0.077mg 0.185mg 0%
Histidine 0.045mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
Hominy
2
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Quinoa
Quinoa
3
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 WaterWater +15.2%
Contains more ProteinProtein +197.3%
Contains more FatsFats +118.2%
Contains more CarbsCarbs +49.4%
~equal in Other ~0.77g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
Hominy
1
16% 31% 53%
Saturated fat: Sat. Fat 0.123 g
Monounsaturated fat: Mono. Fat 0.231 g
Polyunsaturated fat: Poly. Fat 0.399 g
Quinoa
Quinoa
2
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 -46.8%
Contains more Mono. FatMonounsaturated fat +128.6%
Contains more Poly. FatPolyunsaturated fat +170.2%

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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. Hominy - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169701/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.