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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.

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
1
:
9
Quinoa
Quinoa
Contains more Calcium +70%
Contains more Iron +140.3%
Contains more Magnesium +300%
Contains more Phosphorus +334.3%
Contains more Potassium +1811.1%
Contains less Sodium -98%
Contains more Copper +540%
Contains more Manganese +801.4%
Equal in Zinc - 1.09
Equal in Selenium - 2.8
Hominy
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 3% 24% 12% 15% 1% 45% 29% 10% 10% 17%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +70%
Contains more Iron +140.3%
Contains more Magnesium +300%
Contains more Phosphorus +334.3%
Contains more Potassium +1811.1%
Contains less Sodium -98%
Contains more Copper +540%
Contains more Manganese +801.4%
Equal in Zinc - 1.09
Equal in Selenium - 2.8

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.
Hominy
Hominy
2
:
7
Quinoa
Quinoa
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +1160%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +1733.3%
Contains more Vitamin B3 +1148.5%
Contains more Vitamin B6 +2360%
Contains more Folate +4100%
Hominy
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 1% 0% 0% 1% 2% 1% 10% 2% 1% 0% 1%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin K +∞%
Contains more Vitamin A +400%
Contains more Vitamin E +1160%
Contains more Vitamin B1 +3466.7%
Contains more Vitamin B2 +1733.3%
Contains more Vitamin B3 +1148.5%
Contains more Vitamin B6 +2360%
Contains more Folate +4100%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Hominy
Hominy
2
:
3
Quinoa
Quinoa
Contains more Water +15.2%
Contains more Other +10.4%
Contains more Protein +197.3%
Contains more Fats +118.2%
Contains more Carbs +49.4%
Equal in Other - 0.77
Hominy
14% 83%
Protein: 1.48 g
Fats: 0.88 g
Carbs: 14.26 g
Water: 82.53 g
Other: 0.85 g
Quinoa
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 Water +15.2%
Contains more Other +10.4%
Contains more Protein +197.3%
Contains more Fats +118.2%
Contains more Carbs +49.4%
Equal in Other - 0.77

Fat Type Comparison

Fat type breakdown side-by-side comparison
Hominy
Hominy
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +170.2%
Hominy
16% 31% 53%
Saturated Fat: 0.123 g
Monounsaturated Fat: 0.231 g
Polyunsaturated fat: 0.399 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -46.8%
Contains more Monounsaturated Fat +128.6%
Contains more Polyunsaturated fat +170.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Hominy Quinoa
Lower in Sugar ok
Lower in Sodium ok
Rich in minerals ok
Rich in vitamins ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Hominy Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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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
1%
Hominy
11%
Quinoa
Minerals Daily Need Coverage Score
16%
Hominy
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.95g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 338mg)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Saturated Fat?
Hominy
Hominy is lower in Saturated Fat (difference - 0.108g)
Which food is lower in glycemic index?
Hominy
Hominy is lower in glycemic index (difference - 13)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.