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Quinoa vs. Cream cheese — In-Depth Nutrition Comparison

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The main differences between quinoa and cream cheese

  • Quinoa is richer in manganese, copper, iron, magnesium, and fiber, yet cream cheese is richer in vitamin A and selenium.
  • Daily need coverage for saturated fat for cream cheese is 100% higher.
  • Quinoa contains less sodium.
  • Cream cheese has a lower glycemic index than quinoa.

Food types used in this article are Quinoa, cooked and Cheese, cream.

Infographic

Quinoa vs Cream cheese 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.
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 6.4% 29% 12% 4.1% 6% 14% 46% 41% 1.4% 47%
Contains more MagnesiumMagnesium +611.1%
Contains more PotassiumPotassium +30.3%
Contains more IronIron +1254.5%
Contains more CopperCopper +966.7%
Contains more ZincZinc +118%
Contains more PhosphorusPhosphorus +42.1%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +5636.4%
Contains more CalciumCalcium +470.6%
Contains more SeleniumSelenium +207.1%

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
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%
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% 103% 17% 0% 5.8% 53% 1.7% 31% 13% 28% 5.3% 6.8% 15%
Contains more Vitamin B1Vitamin B1 +365.2%
Contains more Vitamin B3Vitamin B3 +352.7%
Contains more Vitamin B6Vitamin B6 +119.6%
Contains more FolateFolate +366.7%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +36.5%
Contains more Vitamin B2Vitamin B2 +109.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +18.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
6% 34% 6% 53%
Protein: 6.15 g
Fats: 34.44 g
Carbs: 5.52 g
Water: 52.62 g
Other: 1.27 g
Contains more CarbsCarbs +285.9%
Contains more WaterWater +36.1%
Contains more ProteinProtein +39.8%
Contains more FatsFats +1693.8%
Contains more OtherOther +64.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
66% 29% 5%
Saturated fat: Sat. Fat 20.213 g
Monounsaturated fat: Mono. Fat 8.907 g
Polyunsaturated fat: Poly. Fat 1.483 g
Contains less Sat. FatSaturated fat -98.9%
Contains more Mono. FatMonounsaturated fat +1586.9%
Contains more Poly. FatPolyunsaturated fat +37.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
9% 91%
Starch: 0.35 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 3.76 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +4937.1%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Cream cheese DV% diff.
Saturated fat 0.231g 20.213g 91%
Fats 1.92g 34.44g 50%
Cholesterol 0mg 101mg 34%
Vitamin A 0µg 308µg 34%
Manganese 0.631mg 0.011mg 27%
Monounsaturated fat 0.528g 8.907g 21%
Copper 0.192mg 0.018mg 19%
Iron 1.49mg 0.11mg 17%
Magnesium 64mg 9mg 13%
Sodium 7mg 314mg 13%
Calories 120kcal 350kcal 12%
Selenium 2.8µg 8.6µg 11%
Fiber 2.8g 0g 11%
Vitamin B5 0.517mg 10%
Vitamin B2 0.11mg 0.23mg 9%
Vitamin B12 0µg 0.22µg 9%
Folate 42µg 9µg 8%
Calcium 17mg 97mg 8%
Starch 17.63g 0.35g 7%
Vitamin B1 0.107mg 0.023mg 7%
Phosphorus 152mg 107mg 6%
Vitamin B6 0.123mg 0.056mg 5%
Carbs 21.3g 5.52g 5%
Zinc 1.09mg 0.5mg 5%
Protein 4.4g 6.15g 4%
Polyunsaturated fat 1.078g 1.483g 3%
Vitamin E 0.63mg 0.86mg 2%
Vitamin B3 0.412mg 0.091mg 2%
Vitamin K 0µg 2.1µg 2%
Potassium 172mg 132mg 1%
Choline 23mg 27.2mg 1%
Net carbs 18.5g 5.52g N/A
Sugar 0.87g 3.76g N/A
Tryptophan 0.052mg 0.069mg 0%
Threonine 0.131mg 0.233mg 0%
Isoleucine 0.157mg 0.324mg 0%
Leucine 0.261mg 0.657mg 0%
Lysine 0.239mg 0.567mg 0%
Methionine 0.096mg 0.191mg 0%
Phenylalanine 0.185mg 0.291mg 0%
Valine 0.185mg 0.395mg 0%
Histidine 0.127mg 0.175mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.125g N/A
Omega-3 - DPA 0g 0.02g N/A
Omega-3 - Eicosatrienoic acid 0.002g N/A
Omega-6 - Gamma-linoleic acid 0.002g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.036g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 0.807g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Cream cheese
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
11%
Quinoa
21%
Cream cheese
Minerals Daily Need Coverage Score
38%
Quinoa
21%
Cream cheese

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 101mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 2.89g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 307mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 19.982g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Cream cheese
Cream cheese is lower in glycemic index (difference - 53)
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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Cream cheese - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173418/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.