Quinoa vs. Butter cookie — In-Depth Nutrition Comparison

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Important differences between quinoa and butter cookie

Quinoa has more manganese and magnesium; however, butter cookie has more vitamin B1, vitamin B3, vitamin B2, vitamin B12, and vitamin A.
Butter cookie's daily need coverage for saturated fat is 54% more.
Quinoa has 5 times more magnesium than butter cookie. Quinoa has 64mg of magnesium, while butter cookie has 12mg.
Quinoa is lower in sodium.

The food varieties used in the comparison are Quinoa, cooked and Cookies, butter, commercially prepared, enriched.

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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.

Quinoa

Butter cookie

Contains more MagnesiumMagnesium	+433.3%
Contains more PotassiumPotassium	+55%
Contains more ZincZinc	+186.8%
Contains more PhosphorusPhosphorus	+49%
Contains less SodiumSodium	-97.5%
Contains more ManganeseManganese	+271.2%

Contains more CalciumCalcium	+70.6%
Contains more IronIron	+49%
Contains more SeleniumSelenium	+200%

~equal in Copper ~0.2mg

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.

Quinoa

Butter cookie

Contains more Vitamin B6Vitamin B6	+241.7%
Contains more CholineCholine	+253.8%

Contains more Vitamin AVitamin A	+∞%
Contains more Vitamin DVitamin D	+∞%
Contains more Vitamin B1Vitamin B1	+245.8%
Contains more Vitamin B2Vitamin B2	+204.5%
Contains more Vitamin B3Vitamin B3	+674.3%
Contains more Vitamin B12Vitamin B12	+∞%
Contains more Vitamin KVitamin K	+∞%
Contains more FolateFolate	+81%

~equal in Vitamin C ~0mg

~equal in Vitamin E ~0.58mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Saturated fat	0.231g	11.051g	49%
Cholesterol	0mg	117mg	39%
Fats	1.92g	18.8g	26%
Vitamin B1	0.107mg	0.37mg	22%
Manganese	0.631mg	0.17mg	20%
Vitamin A	0µg	165µg	18%
Vitamin B3	0.412mg	3.19mg	17%
Vitamin B2	0.11mg	0.335mg	17%
Calories	120kcal	467kcal	17%
Carbs	21.3g	68.9g	16%
Vitamin B12	0µg	0.36µg	15%
Monounsaturated fat	0.528g	5.522g	12%
Sodium	7mg	282mg	12%
Magnesium	64mg	12mg	12%
Selenium	2.8µg	8.4µg	10%
Vitamin B5		0.488mg	10%
Folate	42µg	76µg	9%
Iron	1.49mg	2.22mg	9%
Fiber	2.8g	0.8g	8%
Vitamin B6	0.123mg	0.036mg	7%
Starch	17.63g		7%
Phosphorus	152mg	102mg	7%
Zinc	1.09mg	0.38mg	6%
Choline	23mg	6.5mg	3%
Protein	4.4g	6.1g	3%
Potassium	172mg	111mg	2%
Vitamin D	0IU	16IU	2%
Vitamin D	0µg	0.4µg	2%
Vitamin K	0µg	1.7µg	1%
Calcium	17mg	29mg	1%
Copper	0.192mg	0.2mg	1%
Polyunsaturated fat	1.078g	0.982g	1%
Net carbs	18.5g	68.1g	N/A
Sugar	0.87g	20.24g	N/A
Vitamin E	0.63mg	0.58mg	0%
Tryptophan	0.052mg	0.084mg	0%
Threonine	0.131mg	0.215mg	0%
Isoleucine	0.157mg	0.277mg	0%
Leucine	0.261mg	0.471mg	0%
Lysine	0.239mg	0.308mg	0%
Methionine	0.096mg	0.131mg	0%
Phenylalanine	0.185mg	0.299mg	0%
Valine	0.185mg	0.315mg	0%
Histidine	0.127mg	0.136mg	0%
Omega-3 - EPA	0g	0.011g	N/A
Omega-3 - DHA	0.015g	0.007g	N/A