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  6. Quinoa vs. Chicken soup

Quinoa vs. Chicken soup — In-Depth Nutrition Comparison

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How are quinoa and chicken soup different?

  • Quinoa is higher in phosphorus, iron, copper, magnesium, fiber, folate, zinc, and vitamin B1; however, chicken soup is richer in vitamin B3.
  • Daily need coverage for phosphorus for quinoa is 18% higher.
  • Quinoa has less sodium.

Quinoa, cooked and Soup, stock, chicken, home-prepared are the varieties used in this article.

Infographic

Quinoa vs Chicken soup 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
10
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 2.9% 0.9% 9.3% 7.9% 18% 3.8% 12% 19% 0% 12%
Contains more MagnesiumMagnesium +1500%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +63.8%
Contains more IronIron +609.5%
Contains more CopperCopper +255.6%
Contains more ZincZinc +678.6%
Contains more PhosphorusPhosphorus +463%
Contains less SodiumSodium -95.1%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +27.3%

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
6
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 0.67% 0.33% 0.6% 0% 8.8% 20% 30% 0% 14% 0% 0.5% 3.8% 5%
Contains more Vitamin EVitamin E +2000%
Contains more Vitamin B1Vitamin B1 +205.7%
Contains more Vitamin B2Vitamin B2 +29.4%
Contains more Vitamin B6Vitamin B6 +101.6%
Contains more FolateFolate +740%
Contains more CholineCholine +150%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B3Vitamin B3 +284.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Chicken soup DV% diff.
Manganese 0.631mg 27%
Phosphorus 152mg 27mg 18%
Iron 1.49mg 0.21mg 16%
Copper 0.192mg 0.054mg 15%
Magnesium 64mg 4mg 14%
Fiber 2.8g 0g 11%
Folate 42µg 5µg 9%
Zinc 1.09mg 0.14mg 9%
Vitamin B3 0.412mg 1.584mg 7%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0.213g 6%
Carbs 21.3g 3.53g 6%
Vitamin B1 0.107mg 0.035mg 6%
Sodium 7mg 143mg 6%
Vitamin B6 0.123mg 0.061mg 5%
Vitamin E 0.63mg 0.03mg 4%
Calories 120kcal 36kcal 4%
Protein 4.4g 2.52g 4%
Choline 23mg 9.2mg 3%
Vitamin B2 0.11mg 0.085mg 2%
Potassium 172mg 105mg 2%
Selenium 2.8µg 2.2µg 1%
Calcium 17mg 3mg 1%
Cholesterol 0mg 3mg 1%
Fats 1.92g 1.2g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 18.5g 3.53g N/A
Sugar 0.87g 1.58g N/A
Vitamin A 0µg 1µg 0%
Vitamin K 0µg 0.2µg 0%
Saturated fat 0.231g 0.321g 0%
Monounsaturated fat 0.528g 0.582g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
3% 4% 92%
Protein: 2.52 g
Fats: 1.2 g
Carbs: 3.53 g
Water: 92.15 g
Other: 0.6 g
Contains more ProteinProtein +74.6%
Contains more FatsFats +60%
Contains more CarbsCarbs +503.4%
Contains more OtherOther +28.3%
Contains more WaterWater +28.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
29% 52% 19%
Saturated fat: Sat. Fat 0.321 g
Monounsaturated fat: Mono. Fat 0.582 g
Polyunsaturated fat: Poly. Fat 0.213 g
Contains less Sat. FatSaturated fat -28%
Contains more Poly. FatPolyunsaturated fat +406.1%
Contains more Mono. FatMonounsaturated fat +10.2%

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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 soup - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172884/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.