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  6. Quinoa vs. Cheese sandwich

Quinoa vs. Cheese sandwich — In-Depth Nutrition Comparison

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Significant differences between quinoa and cheese sandwich

  • The amount of selenium, phosphorus, vitamin B2, vitamin B1, manganese, calcium, vitamin B3, and iron in cheese sandwich is higher than in quinoa.
  • Cheese sandwich covers your daily selenium needs 39% more than quinoa.
  • Quinoa contains less saturated fat.

Specific food types used in this comparison are Quinoa, cooked and Crackers, wheat, sandwich, with cheese filling.

Infographic

Quinoa vs Cheese sandwich 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
Quinoa
4
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 39% 61% 27% 98% 53% 24% 164% 109% 141% 133%
Contains more MagnesiumMagnesium +18.5%
Contains more CopperCopper +20%
Contains more ZincZinc +25.3%
Contains less SodiumSodium -99.2%
Contains more CalciumCalcium +1100%
Contains more PotassiumPotassium +77.9%
Contains more IronIron +75.8%
Contains more PhosphorusPhosphorus +151.3%
Contains more ManganeseManganese +71.6%
Contains more SeleniumSelenium +767.9%

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
Quinoa
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% 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 5% 7% 0% 0% 90% 99% 60% 37% 60% 15% 0% 48% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +234.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +673.1%
Contains more Vitamin B6Vitamin B6 +112.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +52.4%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Cheese sandwich DV% diff.
Polyunsaturated fat 1.078g 9.166g 54%
Selenium 2.8µg 24.3µg 39%
Fats 1.92g 25g 36%
Sodium 7mg 839mg 36%
Phosphorus 152mg 382mg 33%
Monounsaturated fat 0.528g 10.351g 25%
Vitamin B2 0.11mg 0.427mg 24%
Vitamin B1 0.107mg 0.358mg 21%
Manganese 0.631mg 1.083mg 20%
Calories 120kcal 497kcal 19%
Calcium 17mg 204mg 19%
Saturated fat 0.231g 4.129g 18%
Vitamin B3 0.412mg 3.185mg 17%
Iron 1.49mg 2.62mg 14%
Vitamin B5 0.622mg 12%
Carbs 21.3g 58.2g 12%
Protein 4.4g 9.8g 11%
Vitamin B6 0.123mg 0.261mg 11%
Starch 17.63g 7%
Folate 42µg 64µg 6%
Vitamin B12 0µg 0.12µg 5%
Vitamin E 0.63mg 4%
Potassium 172mg 306mg 4%
Copper 0.192mg 0.16mg 4%
Choline 23mg 4%
Vitamin A 0µg 21µg 2%
Magnesium 64mg 54mg 2%
Cholesterol 0mg 7mg 2%
Zinc 1.09mg 0.87mg 2%
Vitamin C 0mg 1.5mg 2%
Fiber 2.8g 3.1g 1%
Net carbs 18.5g 55.1g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.13mg 0%
Threonine 0.131mg 0.298mg 0%
Isoleucine 0.157mg 0.383mg 0%
Leucine 0.261mg 0.698mg 0%
Lysine 0.239mg 0.344mg 0%
Methionine 0.096mg 0.167mg 0%
Phenylalanine 0.185mg 0.472mg 0%
Valine 0.185mg 0.438mg 0%
Histidine 0.127mg 0.219mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
10% 25% 58% 3% 4%
Protein: 9.8 g
Fats: 25 g
Carbs: 58.2 g
Water: 3.2 g
Other: 3.8 g
Contains more WaterWater +2137.8%
Contains more ProteinProtein +122.7%
Contains more FatsFats +1202.1%
Contains more CarbsCarbs +173.2%
Contains more OtherOther +393.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
17% 44% 39%
Saturated fat: Sat. Fat 4.129 g
Monounsaturated fat: Mono. Fat 10.351 g
Polyunsaturated fat: Poly. Fat 9.166 g
Contains less Sat. FatSaturated fat -94.4%
Contains more Mono. FatMonounsaturated fat +1860.4%
Contains more Poly. FatPolyunsaturated fat +750.3%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Cheese sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172747/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.