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Quinoa vs. Dough — In-Depth Nutrition Comparison

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What are the main differences between quinoa and dough?

  • Quinoa is richer in magnesium and phosphorus, while dough is higher in vitamin B1, selenium, iron, vitamin B3, vitamin B2, and folate.
  • Dough's daily need coverage for vitamin B1 is 50% higher.
  • Dough has 2 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while dough has 32mg.
  • Quinoa is lower in sodium.
  • Dough has a higher glycemic index (70) than quinoa (53).

We used Quinoa, cooked and Bread, french or vienna (includes sourdough) types in this comparison.

Infographic

Quinoa vs Dough 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
5
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%
Dough
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 23% 16% 10% 147% 51% 28% 45% 79% 75% 156%
Contains more MagnesiumMagnesium +100%
Contains more PotassiumPotassium +47%
Contains more CopperCopper +26.3%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -98.8%
Contains more CalciumCalcium +205.9%
Contains more IronIron +162.4%
Contains more SeleniumSelenium +921.4%
~equal in Zinc ~1.04mg
~equal in Manganese ~0.577mg

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
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%
Dough
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% 4.2% 0% 178% 99% 90% 27% 25% 0% 1.8% 92% 4.4%
Contains more Vitamin EVitamin E +200%
Contains more Vitamin B6Vitamin B6 +15%
Contains more CholineCholine +187.5%
Contains more Vitamin B1Vitamin B1 +563.6%
Contains more Vitamin B2Vitamin B2 +288.2%
Contains more Vitamin B3Vitamin B3 +1069.2%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +192.9%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Dough
4
11% 2% 52% 33% 2%
Protein: 10.75 g
Fats: 2.42 g
Carbs: 51.88 g
Water: 33 g
Other: 1.95 g
Contains more WaterWater +117%
Contains more ProteinProtein +144.3%
Contains more FatsFats +26%
Contains more CarbsCarbs +143.6%
Contains more OtherOther +153.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Dough
0
30% 21% 49%
Saturated fat: Sat. Fat 0.529 g
Monounsaturated fat: Mono. Fat 0.362 g
Polyunsaturated fat: Poly. Fat 0.855 g
Contains less Sat. FatSaturated fat -56.3%
Contains more Mono. FatMonounsaturated fat +45.9%
Contains more Poly. FatPolyunsaturated fat +26.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Dough
4
91% 8%
Starch: 44.23 g
Sucrose: 0 g
Glucose: 0.4 g
Fructose: 0.51 g
Lactose: 0 g
Maltose: 3.7 g
Galactose: 0 g
Contains more StarchStarch +150.9%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Sucrose ~0g
~equal in Lactose ~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 Dough
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Dough DV% diff.
Vitamin B1 0.107mg 0.71mg 50%
Selenium 2.8µg 28.6µg 47%
Iron 1.49mg 3.91mg 30%
Vitamin B3 0.412mg 4.817mg 28%
Sodium 7mg 602mg 26%
Vitamin B2 0.11mg 0.427mg 24%
Folate 42µg 123µg 20%
Protein 4.4g 10.75g 13%
Starch 17.63g 44.23g 11%
Carbs 21.3g 51.88g 10%
Vitamin B5 0.455mg 9%
Calories 120kcal 272kcal 8%
Magnesium 64mg 32mg 8%
Phosphorus 152mg 105mg 7%
Copper 0.192mg 0.152mg 4%
Calcium 17mg 52mg 4%
Vitamin E 0.63mg 0.21mg 3%
Choline 23mg 8mg 3%
Manganese 0.631mg 0.577mg 2%
Potassium 172mg 117mg 2%
Fiber 2.8g 2.2g 2%
Polyunsaturated fat 1.078g 0.855g 1%
Vitamin B6 0.123mg 0.107mg 1%
Vitamin K 0µg 0.7µg 1%
Fats 1.92g 2.42g 1%
Fructose 0.51g 1%
Saturated fat 0.231g 0.529g 1%
Net carbs 18.5g 49.68g N/A
Sugar 0.87g 4.62g N/A
Zinc 1.09mg 1.04mg 0%
Trans fat 0.005g N/A
Monounsaturated fat 0.528g 0.362g 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 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.063g N/A
Omega-6 - Gamma-linoleic acid 0.001g N/A
Omega-6 - Linoleic acid 0.788g N/A

Which food is preferable for your diet?

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

People also compare

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
40%
Dough
Minerals Daily Need Coverage Score
38%
Quinoa
63%
Dough

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.75g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 595mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.298g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 17)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Dough - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172675/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.