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Quinoa vs. Cream pie — In-Depth Nutrition Comparison

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What are the differences between quinoa and cream pie?

  • Quinoa is higher in manganese, magnesium, phosphorus, copper, fiber, vitamin B6, and zinc, yet cream pie is higher in vitamin K.
  • Cream pie's daily need coverage for saturated fat is 61% more.
  • Quinoa has 6 times more vitamin B6 than cream pie. While quinoa has 0.123mg of vitamin B6, cream pie has only 0.02mg.
  • The amount of sodium in quinoa is lower.

We used Quinoa, cooked and Pie, chocolate creme, commercially prepared types in this article.

Infographic

Quinoa vs Cream pie 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
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 14% 20% 14% 56% 39% 12% 34% 35% 21% 33%
Contains more MagnesiumMagnesium +236.8%
Contains more CopperCopper +62.7%
Contains more ZincZinc +147.7%
Contains more PhosphorusPhosphorus +92.4%
Contains less SodiumSodium -97.4%
Contains more ManganeseManganese +291.9%
Contains more CalciumCalcium +288.2%
Contains more SeleniumSelenium +114.3%
~equal in Potassium ~161mg
~equal in Iron ~1.49mg

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
4
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% 15% 22% 1.5% 22% 32% 11% 14% 4.6% 15% 24% 14% 9.8%
Contains more Vitamin B1Vitamin B1 +23%
Contains more Vitamin B6Vitamin B6 +515%
Contains more FolateFolate +121.1%
Contains more CholineCholine +28.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +73%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +27.3%
Contains more Vitamin B3Vitamin B3 +46.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

All nutrients comparison - raw data values

Nutrient Quinoa Cream pie DV% diff.
Saturated fat 0.231g 12.449g 56%
Fats 1.92g 22.41g 32%
Manganese 0.631mg 0.161mg 20%
Monounsaturated fat 0.528g 7.336g 17%
Calories 120kcal 353kcal 12%
Magnesium 64mg 19mg 11%
Sodium 7mg 266mg 11%
Phosphorus 152mg 79mg 10%
Copper 0.192mg 0.118mg 8%
Vitamin B6 0.123mg 0.02mg 8%
Vitamin K 0µg 9.5µg 8%
Fiber 2.8g 0.8g 8%
Starch 17.63g 7%
Selenium 2.8µg 6µg 6%
Zinc 1.09mg 0.44mg 6%
Folate 42µg 19µg 6%
Carbs 21.3g 38.44g 6%
Vitamin B5 0.232mg 5%
Calcium 17mg 66mg 5%
Vitamin A 0µg 46µg 5%
Vitamin B12 0µg 0.12µg 5%
Cholesterol 0mg 12mg 4%
Vitamin E 0.63mg 1.09mg 3%
Vitamin B1 0.107mg 0.087mg 2%
Vitamin B2 0.11mg 0.14mg 2%
Vitamin B3 0.412mg 0.605mg 1%
Protein 4.4g 4.15g 1%
Vitamin D 0µg 0.1µg 1%
Choline 23mg 17.9mg 1%
Net carbs 18.5g 37.64g N/A
Vitamin D 0IU 3IU 0%
Potassium 172mg 161mg 0%
Iron 1.49mg 1.49mg 0%
Sugar 0.87g 27.39g N/A
Trans fat 2.49g N/A
Polyunsaturated fat 1.078g 1.149g 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 - EPA 0g 0.001g N/A
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
4% 22% 38% 34%
Protein: 4.15 g
Fats: 22.41 g
Carbs: 38.44 g
Water: 33.92 g
Other: 1.08 g
Contains more WaterWater +111.1%
Contains more FatsFats +1067.2%
Contains more CarbsCarbs +80.5%
Contains more OtherOther +40.3%
~equal in Protein ~4.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
59% 35% 5%
Saturated fat: Sat. Fat 12.449 g
Monounsaturated fat: Mono. Fat 7.336 g
Polyunsaturated fat: Poly. Fat 1.149 g
Contains less Sat. FatSaturated fat -98.1%
Contains more Mono. FatMonounsaturated fat +1289.4%
~equal in Polyunsaturated fat ~1.149g

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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. Cream pie - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175014/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.