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  6. Quinoa vs. Chocolate cake

Quinoa vs. Chocolate cake — In-Depth Nutrition Comparison

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How are quinoa and chocolate cake different?

  • Quinoa is richer in manganese, magnesium, and phosphorus, while chocolate cake is higher in choline, selenium, vitamin B2, and vitamin B12.
  • Chocolate cake covers your daily need for saturated fat, 26% more than quinoa.
  • Quinoa contains 2 times more manganese than chocolate cake. Quinoa contains 0.631mg of manganese, while chocolate cake contains 0.28mg.
  • Quinoa is lower in saturated fat.
  • Quinoa has a higher glycemic index (53) than chocolate cake (41).

Quinoa, cooked and Cake, chocolate, prepared from recipe without frosting types were used in this article.

Infographic

Quinoa vs Chocolate cake 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 23% 18% 12% 60% 69% 19% 45% 41% 37% 65%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +22.9%
Contains more ZincZinc +58%
Contains more PhosphorusPhosphorus +43.4%
Contains less SodiumSodium -97.8%
Contains more ManganeseManganese +125.4%
Contains more CalciumCalcium +252.9%
Contains more SeleniumSelenium +325%
~equal in Iron ~1.61mg
~equal in Copper ~0.207mg

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 0.67% 0% 0% 0% 35% 49% 21% 18% 9.5% 20% 0% 20% 70%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +55.6%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +31.8%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +176%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more CholineCholine +458.3%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Chocolate cake DV% diff.
Saturated fat 0.231g 5.43g 24%
Fats 1.92g 15.1g 20%
Choline 23mg 128.4mg 19%
Cholesterol 0mg 58mg 19%
Selenium 2.8µg 11.9µg 17%
Manganese 0.631mg 0.28mg 15%
Monounsaturated fat 0.528g 6.039g 14%
Calories 120kcal 371kcal 13%
Sodium 7mg 315mg 13%
Polyunsaturated fat 1.078g 2.761g 11%
Carbs 21.3g 53.4g 11%
Vitamin B2 0.11mg 0.213mg 8%
Magnesium 64mg 32mg 8%
Vitamin B12 0µg 0.16µg 7%
Starch 17.63g 7%
Phosphorus 152mg 106mg 7%
Vitamin B6 0.123mg 0.041mg 6%
Vitamin B5 0.304mg 6%
Fiber 2.8g 1.6g 5%
Vitamin B3 0.412mg 1.137mg 5%
Vitamin E 0.63mg 4%
Zinc 1.09mg 0.69mg 4%
Folate 42µg 27µg 4%
Calcium 17mg 60mg 4%
Vitamin B1 0.107mg 0.141mg 3%
Protein 4.4g 5.3g 2%
Copper 0.192mg 0.207mg 2%
Iron 1.49mg 1.61mg 2%
Potassium 172mg 140mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 18.5g 51.8g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.068mg 0%
Threonine 0.131mg 0.202mg 0%
Isoleucine 0.157mg 0.24mg 0%
Leucine 0.261mg 0.407mg 0%
Lysine 0.239mg 0.268mg 0%
Methionine 0.096mg 0.116mg 0%
Phenylalanine 0.185mg 0.265mg 0%
Valine 0.185mg 0.283mg 0%
Histidine 0.127mg 0.12mg 0%
Omega-3 - DHA 0.015g 0.005g 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
5% 15% 53% 24% 2%
Protein: 5.3 g
Fats: 15.1 g
Carbs: 53.4 g
Water: 24.4 g
Other: 1.8 g
Contains more WaterWater +193.5%
Contains more ProteinProtein +20.5%
Contains more FatsFats +686.5%
Contains more CarbsCarbs +150.7%
Contains more OtherOther +133.8%

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
38% 42% 19%
Saturated fat: Sat. Fat 5.43 g
Monounsaturated fat: Mono. Fat 6.039 g
Polyunsaturated fat: Poly. Fat 2.761 g
Contains less Sat. FatSaturated fat -95.7%
Contains more Mono. FatMonounsaturated fat +1043.8%
Contains more Poly. FatPolyunsaturated fat +156.1%

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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. Chocolate cake - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172697/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.