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  6. Quinoa vs. Crème caramel

Quinoa vs. Crème caramel — In-Depth Nutrition Comparison

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Differences between quinoa and crème caramel

  • Quinoa has more manganese, copper, iron, magnesium, fiber, folate, and phosphorus, while crème caramel has more vitamin B12 and selenium.
  • Crème caramel's daily need coverage for cholesterol is 30% higher.
  • Quinoa has a lower glycemic index. The glycemic index of quinoa is 53, while the glycemic index of crème caramel is 65.

The food types used in this comparison are Quinoa, cooked and Desserts, flan, caramel custard, prepared-from-recipe.

Infographic

Quinoa vs Crème caramel 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
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 6.4% 25% 10% 14% 9.3% 13% 41% 6.9% 1.3% 47%
Contains more MagnesiumMagnesium +611.1%
Contains more PotassiumPotassium +45.8%
Contains more IronIron +292.1%
Contains more CopperCopper +585.7%
Contains more ZincZinc +131.9%
Contains more PhosphorusPhosphorus +58.3%
Contains less SodiumSodium -86.8%
Contains more ManganeseManganese +6210%
Contains more CalciumCalcium +388.2%
Contains more SeleniumSelenium +210.7%

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% 15% 4.6% 0% 8% 48% 1.5% 31% 10% 45% 0.5% 6.8% 0%
Contains more Vitamin EVitamin E +173.9%
Contains more Vitamin B1Vitamin B1 +234.4%
Contains more Vitamin B3Vitamin B3 +402.4%
Contains more Vitamin B6Vitamin B6 +179.5%
Contains more FolateFolate +366.7%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +90.9%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Crème caramel DV% diff.
Cholesterol 0mg 90mg 30%
Manganese 0.631mg 0.01mg 27%
Copper 0.192mg 0.028mg 18%
Vitamin B12 0µg 0.36µg 15%
Iron 1.49mg 0.38mg 14%
Magnesium 64mg 9mg 13%
Fiber 2.8g 0g 11%
Selenium 2.8µg 8.7µg 11%
Vitamin B5 0.514mg 10%
Phosphorus 152mg 96mg 8%
Folate 42µg 9µg 8%
Vitamin B2 0.11mg 0.21mg 8%
Saturated fat 0.231g 1.799g 7%
Starch 17.63g 7%
Calcium 17mg 83mg 7%
Vitamin B1 0.107mg 0.032mg 6%
Vitamin B6 0.123mg 0.044mg 6%
Zinc 1.09mg 0.47mg 6%
Vitamin A 0µg 46µg 5%
Polyunsaturated fat 1.078g 0.392g 5%
Choline 23mg 4%
Vitamin E 0.63mg 0.23mg 3%
Fats 1.92g 4.03g 3%
Potassium 172mg 118mg 2%
Sodium 7mg 53mg 2%
Monounsaturated fat 0.528g 1.266g 2%
Vitamin B3 0.412mg 0.082mg 2%
Calories 120kcal 145kcal 1%
Protein 4.4g 4.53g 0%
Carbs 21.3g 22.78g 0%
Net carbs 18.5g 22.78g N/A
Sugar 0.87g 23.15g N/A
Vitamin K 0µg 0.2µg 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 0.007g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
5% 4% 23% 68%
Protein: 4.53 g
Fats: 4.03 g
Carbs: 22.78 g
Water: 68.05 g
Other: 0.61 g
Contains more OtherOther +26.2%
Contains more FatsFats +109.9%
~equal in Protein ~4.53g
~equal in Carbs ~22.78g
~equal in Water ~68.05g

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
52% 37% 11%
Saturated fat: Sat. Fat 1.799 g
Monounsaturated fat: Mono. Fat 1.266 g
Polyunsaturated fat: Poly. Fat 0.392 g
Contains less Sat. FatSaturated fat -87.2%
Contains more Poly. FatPolyunsaturated fat +175%
Contains more Mono. FatMonounsaturated fat +139.8%

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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. Crème caramel - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167574/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.