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  6. Quinoa vs. Chicken meat

Quinoa vs. Chicken meat — In-Depth Nutrition Comparison

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What are the main differences between quinoa and chicken meat?

  • Quinoa is richer in manganese, copper, fiber, and magnesium, while chicken meat is higher in vitamin B3, selenium, vitamin B6, and vitamin B12.
  • Chicken meat's daily need coverage for vitamin B3 is 50% higher.
  • Quinoa is lower in saturated fat.
  • Quinoa has a higher glycemic index (53) than chicken meat (0).

We used Quinoa, cooked and Chicken, broilers or fryers, meat, and skin, cooked, roasted types in this comparison.

Infographic

Quinoa vs Chicken meat 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 16% 4.5% 20% 47% 22% 53% 78% 11% 2.6% 130%
Contains more MagnesiumMagnesium +178.3%
Contains more CalciumCalcium +13.3%
Contains more IronIron +18.3%
Contains more CopperCopper +190.9%
Contains less SodiumSodium -91.5%
Contains more ManganeseManganese +3055%
Contains more PotassiumPotassium +29.7%
Contains more ZincZinc +78%
Contains more PhosphorusPhosphorus +19.7%
Contains more SeleniumSelenium +753.6%

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
3
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% 16% 5.4% 0% 16% 39% 159% 62% 92% 38% 6% 3.8% 36%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +69.8%
Contains more FolateFolate +740%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +52.7%
Contains more Vitamin B3Vitamin B3 +1960%
Contains more Vitamin B6Vitamin B6 +225.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +186.5%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Chicken meat DV% diff.
Vitamin B3 0.412mg 8.487mg 50%
Protein 4.4g 27.3g 46%
Selenium 2.8µg 23.9µg 38%
Cholesterol 0mg 88mg 29%
Manganese 0.631mg 0.02mg 27%
Vitamin B5 1.03mg 21%
Vitamin B6 0.123mg 0.4mg 21%
Fats 1.92g 13.6g 18%
Saturated fat 0.231g 3.79g 16%
Copper 0.192mg 0.066mg 14%
Vitamin B12 0µg 0.3µg 13%
Polyunsaturated fat 1.078g 2.97g 13%
Monounsaturated fat 0.528g 5.34g 12%
Fiber 2.8g 0g 11%
Magnesium 64mg 23mg 10%
Folate 42µg 5µg 9%
Choline 23mg 65.9mg 8%
Zinc 1.09mg 1.94mg 8%
Starch 17.63g 7%
Carbs 21.3g 0g 7%
Calories 120kcal 239kcal 6%
Vitamin A 0µg 48µg 5%
Vitamin B2 0.11mg 0.168mg 4%
Vitamin B1 0.107mg 0.063mg 4%
Phosphorus 152mg 182mg 4%
Sodium 7mg 82mg 3%
Iron 1.49mg 1.26mg 3%
Vitamin E 0.63mg 0.27mg 2%
Vitamin K 0µg 2.4µg 2%
Potassium 172mg 223mg 2%
Net carbs 18.5g 0g N/A
Vitamin D 0IU 2IU 0%
Calcium 17mg 15mg 0%
Sugar 0.87g 0g N/A
Tryptophan 0.052mg 0.305mg 0%
Threonine 0.131mg 1.128mg 0%
Isoleucine 0.157mg 1.362mg 0%
Leucine 0.261mg 1.986mg 0%
Lysine 0.239mg 2.223mg 0%
Methionine 0.096mg 0.726mg 0%
Phenylalanine 0.185mg 1.061mg 0%
Valine 0.185mg 1.325mg 0%
Histidine 0.127mg 0.802mg 0%
Omega-3 - EPA 0g 0.01g N/A
Omega-3 - DHA 0.015g 0.04g N/A
Omega-3 - DPA 0g 0.02g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
27% 14% 59%
Protein: 27.3 g
Fats: 13.6 g
Carbs: 0 g
Water: 59.45 g
Other: 0 g
Contains more CarbsCarbs +∞%
Contains more WaterWater +20.5%
Contains more OtherOther +-320%
Contains more ProteinProtein +520.5%
Contains more FatsFats +608.3%

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
31% 44% 25%
Saturated fat: Sat. Fat 3.79 g
Monounsaturated fat: Mono. Fat 5.34 g
Polyunsaturated fat: Poly. Fat 2.97 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +911.4%
Contains more Poly. FatPolyunsaturated fat +175.5%

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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. Chicken meat - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171450/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.