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Pancake vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between pancake and quinoa

  • Pancake has more selenium, calcium, vitamin B2, and vitamin B12; however, quinoa is richer in manganese, copper, and magnesium.
  • Pancake covers your daily selenium needs 22% more than quinoa.
  • Pancake has a higher glycemic index. The glycemic index of pancake is 66, while the glycemic index of quinoa is 53.

Specific food types used in this comparison are Pancakes, plain, prepared from recipe and Quinoa, cooked.

Infographic

Pancake 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 11% 66% 12% 68% 16% 15% 68% 57% 26% 81%
Quinoa
6
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 +1188.2%
Contains more IronIron +20.8%
Contains more SeleniumSelenium +432.1%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +30.3%
Contains more CopperCopper +291.8%
Contains more ZincZinc +94.6%
Contains less SodiumSodium -98.4%
Contains more ManganeseManganese +215.5%
~equal in Phosphorus ~152mg

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% 18% 0% 0% 50% 65% 29% 24% 11% 28% 0% 29% 0%
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 AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +87.9%
Contains more Vitamin B2Vitamin B2 +155.5%
Contains more Vitamin B3Vitamin B3 +280.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B6Vitamin B6 +167.4%
Contains more FolateFolate +10.5%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
6% 10% 28% 53% 3%
Protein: 6.4 g
Fats: 9.7 g
Carbs: 28.3 g
Water: 52.9 g
Other: 2.7 g
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 +45.5%
Contains more FatsFats +405.2%
Contains more CarbsCarbs +32.9%
Contains more OtherOther +250.6%
Contains more WaterWater +35.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
23% 27% 49%
Saturated fat: Sat. Fat 2.122 g
Monounsaturated fat: Mono. Fat 2.474 g
Polyunsaturated fat: Poly. Fat 4.447 g
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 +368.6%
Contains more Poly. FatPolyunsaturated fat +312.5%
Contains less Sat. FatSaturated fat -89.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pancake Quinoa DV% diff.
Selenium 14.9µg 2.8µg 22%
Polyunsaturated fat 4.447g 1.078g 22%
Cholesterol 59mg 0mg 20%
Calcium 219mg 17mg 20%
Sodium 439mg 7mg 19%
Manganese 0.2mg 0.631mg 19%
Copper 0.049mg 0.192mg 16%
Vitamin B2 0.281mg 0.11mg 13%
Fats 9.7g 1.92g 12%
Magnesium 16mg 64mg 11%
Fiber 2.8g 11%
Saturated fat 2.122g 0.231g 9%
Vitamin B12 0.22µg 0µg 9%
Vitamin B1 0.201mg 0.107mg 8%
Vitamin B5 0.405mg 8%
Vitamin B3 1.567mg 0.412mg 7%
Starch 17.63g 7%
Vitamin A 54µg 0µg 6%
Vitamin B6 0.046mg 0.123mg 6%
Monounsaturated fat 2.474g 0.528g 5%
Calories 227kcal 120kcal 5%
Zinc 0.56mg 1.09mg 5%
Protein 6.4g 4.4g 4%
Vitamin E 0.63mg 4%
Iron 1.8mg 1.49mg 4%
Choline 23mg 4%
Carbs 28.3g 21.3g 2%
Phosphorus 159mg 152mg 1%
Potassium 132mg 172mg 1%
Folate 38µg 42µg 1%
Vitamin C 0.3mg 0mg 0%
Net carbs 28.3g 18.5g N/A
Sugar 0.87g N/A
Tryptophan 0.08mg 0.052mg 0%
Threonine 0.237mg 0.131mg 0%
Isoleucine 0.297mg 0.157mg 0%
Leucine 0.513mg 0.261mg 0%
Lysine 0.321mg 0.239mg 0%
Methionine 0.147mg 0.096mg 0%
Phenylalanine 0.319mg 0.185mg 0%
Valine 0.335mg 0.185mg 0%
Histidine 0.152mg 0.127mg 0%
Omega-3 - DHA 0.005g 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Pancake Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
20%
Pancake
11%
Quinoa
Minerals Daily Need Coverage Score
42%
Pancake
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 59mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 432mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.891g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 13)
Which food is lower in Sugar?
Pancake
Pancake is lower in Sugar (difference - 0.87g)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
Which food is richer in vitamins?
?
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.

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. Pancake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175009/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.