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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.

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
:
4
Chicken meat
Chicken meat
Contains more Calcium +13.3%
Contains more Iron +18.3%
Contains more Magnesium +178.3%
Contains less Sodium -91.5%
Contains more Copper +190.9%
Contains more Manganese +3055%
Contains more Phosphorus +19.7%
Contains more Potassium +29.7%
Contains more Zinc +78%
Contains more Selenium +753.6%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Chicken meat
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 48% 17% 78% 20% 11% 53% 22% 3% 131%
Contains more Calcium +13.3%
Contains more Iron +18.3%
Contains more Magnesium +178.3%
Contains less Sodium -91.5%
Contains more Copper +190.9%
Contains more Manganese +3055%
Contains more Phosphorus +19.7%
Contains more Potassium +29.7%
Contains more Zinc +78%
Contains more Selenium +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
:
7
Chicken meat
Chicken meat
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +69.8%
Contains more Folate +740%
Contains more Vitamin A +3120%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +1960%
Contains more Vitamin B6 +225.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Chicken meat
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 10% 6% 0% 0% 16% 39% 160% 62% 93% 4% 38% 6%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +69.8%
Contains more Folate +740%
Contains more Vitamin A +3120%
Contains more Vitamin B2 +52.7%
Contains more Vitamin B3 +1960%
Contains more Vitamin B6 +225.2%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Chicken meat
Chicken meat
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +175.5%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Chicken meat
31% 44% 25%
Saturated Fat: 3.79 g
Monounsaturated Fat: 5.34 g
Polyunsaturated fat: 2.97 g
Contains less Saturated Fat -93.9%
Contains more Monounsaturated Fat +911.4%
Contains more Polyunsaturated fat +175.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Chicken meat Opinion
Net carbs 18.5g 0g Quinoa
Protein 4.4g 27.3g Chicken meat
Fats 1.92g 13.6g Chicken meat
Carbs 21.3g 0g Quinoa
Calories 120kcal 239kcal Chicken meat
Starch 17.63g Quinoa
Sugar 0.87g 0g Chicken meat
Fiber 2.8g 0g Quinoa
Calcium 17mg 15mg Quinoa
Iron 1.49mg 1.26mg Quinoa
Magnesium 64mg 23mg Quinoa
Phosphorus 152mg 182mg Chicken meat
Potassium 172mg 223mg Chicken meat
Sodium 7mg 82mg Quinoa
Zinc 1.09mg 1.94mg Chicken meat
Copper 0.192mg 0.066mg Quinoa
Manganese 0.631mg 0.02mg Quinoa
Selenium 2.8µg 23.9µg Chicken meat
Vitamin A 5IU 161IU Chicken meat
Vitamin A RAE 0µg 48µg Chicken meat
Vitamin E 0.63mg 0.27mg Quinoa
Vitamin D 0IU 2IU Chicken meat
Vitamin B1 0.107mg 0.063mg Quinoa
Vitamin B2 0.11mg 0.168mg Chicken meat
Vitamin B3 0.412mg 8.487mg Chicken meat
Vitamin B5 1.03mg Chicken meat
Vitamin B6 0.123mg 0.4mg Chicken meat
Folate 42µg 5µg Quinoa
Vitamin B12 0µg 0.3µg Chicken meat
Vitamin K 0µg 2.4µg Chicken meat
Tryptophan 0.052mg 0.305mg Chicken meat
Threonine 0.131mg 1.128mg Chicken meat
Isoleucine 0.157mg 1.362mg Chicken meat
Leucine 0.261mg 1.986mg Chicken meat
Lysine 0.239mg 2.223mg Chicken meat
Methionine 0.096mg 0.726mg Chicken meat
Phenylalanine 0.185mg 1.061mg Chicken meat
Valine 0.185mg 1.325mg Chicken meat
Histidine 0.127mg 0.802mg Chicken meat
Cholesterol 0mg 88mg Quinoa
Saturated Fat 0.231g 3.79g Quinoa
Omega-3 - DHA 0.015g 0.04g Chicken meat
Omega-3 - EPA 0g 0.01g Chicken meat
Omega-3 - DPA 0g 0.02g Chicken meat
Monounsaturated Fat 0.528g 5.34g Chicken meat
Polyunsaturated fat 1.078g 2.97g Chicken meat

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Chicken meat
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
36%
Chicken meat
Minerals Daily Need Coverage Score
38%
Quinoa
38%
Chicken meat

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 75mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 88mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.559g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is lower in Sugar?
Chicken meat
Chicken meat is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Chicken meat
Chicken meat is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Chicken meat
Chicken meat is relatively richer in vitamins
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.

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.