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Quinoa vs. Chocolate milk — In-Depth Nutrition Comparison

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How are quinoa and chocolate milk different?

  • Quinoa is higher in manganese, iron, copper, magnesium, folate, and fiber; however, chocolate milk is richer in vitamin B12, calcium, and vitamin D.
  • Daily need coverage for manganese for quinoa is 24% higher.
  • Quinoa contains 8 times more folate than chocolate milk. While quinoa contains 42µg of folate, chocolate milk contains only 5µg.
  • Quinoa has less saturated fat.

Quinoa, cooked and Milk, chocolate, fluid, commercial, whole, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Quinoa vs Chocolate milk infographic
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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
8
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 9.3% 34% 15% 9% 22% 11% 43% 7.8% 10% 10%
Contains more MagnesiumMagnesium +392.3%
Contains more IronIron +520.8%
Contains more CopperCopper +195.4%
Contains more ZincZinc +165.9%
Contains more PhosphorusPhosphorus +50.5%
Contains less SodiumSodium -88.3%
Contains more ManganeseManganese +719.5%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +558.8%
~equal in Potassium ~167mg

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
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 3% 9% 1.4% 20% 9.3% 37% 2.3% 18% 9.2% 41% 0.75% 3.8% 9.3%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B1Vitamin B1 +189.2%
Contains more Vitamin B3Vitamin B3 +229.6%
Contains more Vitamin B6Vitamin B6 +207.5%
Contains more FolateFolate +740%
Contains more CholineCholine +35.3%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +47.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

All nutrients comparison - raw data values

Nutrient Quinoa Chocolate milk DV% diff.
Manganese 0.631mg 0.077mg 24%
Iron 1.49mg 0.24mg 16%
Copper 0.192mg 0.065mg 14%
Vitamin B12 0µg 0.33µg 14%
Magnesium 64mg 13mg 12%
Calcium 17mg 112mg 10%
Saturated fat 0.231g 2.104g 9%
Folate 42µg 5µg 9%
Fiber 2.8g 0.8g 8%
Vitamin D 0µg 1.3µg 7%
Phosphorus 152mg 101mg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.037mg 6%
Vitamin B5 0.295mg 6%
Vitamin B6 0.123mg 0.04mg 6%
Zinc 1.09mg 0.41mg 6%
Vitamin D 0IU 51IU 6%
Polyunsaturated fat 1.078g 0.124g 6%
Vitamin B2 0.11mg 0.162mg 4%
Cholesterol 0mg 12mg 4%
Vitamin E 0.63mg 0.07mg 4%
Carbs 21.3g 10.34g 4%
Vitamin A 0µg 27µg 3%
Vitamin B3 0.412mg 0.125mg 2%
Calories 120kcal 83kcal 2%
Selenium 2.8µg 1.9µg 2%
Protein 4.4g 3.17g 2%
Sodium 7mg 60mg 2%
Fats 1.92g 3.39g 2%
Choline 23mg 17mg 1%
Vitamin C 0mg 0.9mg 1%
Monounsaturated fat 0.528g 0.99g 1%
Net carbs 18.5g 9.54g N/A
Potassium 172mg 167mg 0%
Sugar 0.87g 9.54g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.052mg 0.041mg 0%
Threonine 0.131mg 0.135mg 0%
Isoleucine 0.157mg 0.164mg 0%
Leucine 0.261mg 0.3mg 0%
Lysine 0.239mg 0.265mg 0%
Methionine 0.096mg 0.083mg 0%
Phenylalanine 0.185mg 0.164mg 0%
Valine 0.185mg 0.208mg 0%
Histidine 0.127mg 0.096mg 0%
Caffeine 0mg 1mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
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% 3% 10% 82%
Protein: 3.17 g
Fats: 3.39 g
Carbs: 10.34 g
Water: 82.3 g
Other: 0.8 g
Contains more ProteinProtein +38.8%
Contains more CarbsCarbs +106%
Contains more FatsFats +76.6%
Contains more WaterWater +14.9%
~equal in Other ~0.8g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
65% 31% 4%
Saturated fat: Sat. Fat 2.104 g
Monounsaturated fat: Mono. Fat 0.99 g
Polyunsaturated fat: Poly. Fat 0.124 g
Contains less Sat. FatSaturated fat -89%
Contains more Poly. FatPolyunsaturated fat +769.4%
Contains more Mono. FatMonounsaturated fat +87.5%

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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. Chocolate milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170879/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.