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Quinoa vs. Custard — In-Depth Nutrition Comparison

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What are the differences between quinoa and custard?

  • Quinoa is higher in manganese, copper, iron, magnesium, and fiber, yet custard is higher in vitamin B12, calcium, and vitamin B2.
  • Quinoa's daily need coverage for manganese is 27% more.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of custard is lower.

We used Quinoa, cooked and Egg custards, dry mix, prepared with whole milk types in this article.

Infographic

Quinoa vs Custard 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
7
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 11% 42% 18% 13% 10% 14% 56% 11% 0.91% 33%
Contains more MagnesiumMagnesium +300%
Contains more IronIron +338.2%
Contains more CopperCopper +540%
Contains more ZincZinc +113.7%
Contains more PhosphorusPhosphorus +16.9%
Contains less SodiumSodium -91.7%
Contains more ManganeseManganese +8914.3%
Contains more CalciumCalcium +717.6%
Contains more PotassiumPotassium +20.3%
Contains more SeleniumSelenium +114.3%

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
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 0.33% 17% 1.2% 18% 15% 51% 2.5% 42% 15% 65% 0.5% 6.8% 6.4%
Contains more Vitamin EVitamin E +950%
Contains more Vitamin B1Vitamin B1 +75.4%
Contains more Vitamin B3Vitamin B3 +212.1%
Contains more Vitamin B6Vitamin B6 +92.2%
Contains more FolateFolate +366.7%
Contains more CholineCholine +94.9%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%

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% 4% 18% 73%
Protein: 3.99 g
Fats: 4 g
Carbs: 17.6 g
Water: 73.45 g
Other: 0.96 g
Contains more CarbsCarbs +21%
Contains more FatsFats +108.3%
Contains more OtherOther +24.7%
~equal in Protein ~3.99g
~equal in Water ~73.45g

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
59% 32% 9%
Saturated fat: Sat. Fat 2.032 g
Monounsaturated fat: Mono. Fat 1.127 g
Polyunsaturated fat: Poly. Fat 0.312 g
Contains less Sat. FatSaturated fat -88.6%
Contains more Poly. FatPolyunsaturated fat +245.5%
Contains more Mono. FatMonounsaturated fat +113.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 4.63 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Custard
Lower in Cholesterol ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Custard DV% diff.
Manganese 0.631mg 0.007mg 27%
Vitamin B12 0µg 0.52µg 22%
Copper 0.192mg 0.03mg 18%
Cholesterol 0mg 51mg 17%
Vitamin B5 0.699mg 14%
Iron 1.49mg 0.34mg 14%
Calcium 17mg 139mg 12%
Fiber 2.8g 0g 11%
Magnesium 64mg 16mg 11%
Vitamin B2 0.11mg 0.22mg 8%
Folate 42µg 9µg 8%
Saturated fat 0.231g 2.032g 8%
Starch 17.63g 7%
Selenium 2.8µg 6µg 6%
Vitamin A 0µg 52µg 6%
Vitamin D 0IU 47IU 6%
Vitamin D 0µg 1.2µg 6%
Vitamin B6 0.123mg 0.064mg 5%
Zinc 1.09mg 0.51mg 5%
Polyunsaturated fat 1.078g 0.312g 5%
Vitamin E 0.63mg 0.06mg 4%
Vitamin B1 0.107mg 0.061mg 4%
Sodium 7mg 84mg 3%
Phosphorus 152mg 130mg 3%
Fats 1.92g 4g 3%
Vitamin B3 0.412mg 0.132mg 2%
Choline 23mg 11.8mg 2%
Potassium 172mg 207mg 1%
Protein 4.4g 3.99g 1%
Carbs 21.3g 17.6g 1%
Monounsaturated fat 0.528g 1.127g 1%
Calories 120kcal 122kcal 0%
Vitamin C 0mg 0.1mg 0%
Net carbs 18.5g 17.6g N/A
Sugar 0.87g 4.82g N/A
Vitamin K 0µg 0.2µg 0%
Tryptophan 0.052mg 0.082mg 0%
Threonine 0.131mg 0.192mg 0%
Isoleucine 0.157mg 0.207mg 0%
Leucine 0.261mg 0.337mg 0%
Lysine 0.239mg 0.214mg 0%
Methionine 0.096mg 0.091mg 0%
Phenylalanine 0.185mg 0.173mg 0%
Valine 0.185mg 0.233mg 0%
Histidine 0.127mg 0.092mg 0%
Omega-3 - DHA 0.015g 0.003g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Custard
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
19%
Custard
Minerals Daily Need Coverage Score
38%
Quinoa
21%
Custard

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 51mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.95g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 77mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.801g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.5)
Which food is lower in glycemic index?
Custard
Custard is lower in glycemic index (difference - 18)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Custard - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168773/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.