Quinoa vs. Egg white — In-Depth Nutrition Comparison
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Differences between quinoa and egg whites
- Quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and folate, while egg whites have more selenium and vitamin B2.
- Egg whites' daily need coverage for selenium is 31% higher.
- Egg whites have a lower glycemic index. The glycemic index of egg whites is 0, while the glycemic index of quinoa is 53.
The food types used in this comparison are Quinoa, cooked and Egg, white, raw, fresh.
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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.
| Contains more MagnesiumMagnesium | +481.8% |
| Contains more CalciumCalcium | +142.9% |
| Contains more IronIron | +1762.5% |
| Contains more CopperCopper | +734.8% |
| Contains more ZincZinc | +3533.3% |
| Contains more PhosphorusPhosphorus | +913.3% |
| Contains less SodiumSodium | -95.8% |
| Contains more ManganeseManganese | +5636.4% |
| Contains more SeleniumSelenium | +614.3% |
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.
| Contains more Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +2575% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B6Vitamin B6 | +2360% |
| Contains more FolateFolate | +950% |
| Contains more CholineCholine | +1990.9% |
| Contains more Vitamin B2Vitamin B2 | +299.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 20µg | 31% |
| Manganese | 0.631mg | 0.011mg | 27% |
| Vitamin B2 | 0.11mg | 0.439mg | 25% |
| Phosphorus | 152mg | 15mg | 20% |
| Copper | 0.192mg | 0.023mg | 19% |
| Iron | 1.49mg | 0.08mg | 18% |
| Protein | 4.4g | 10.9g | 13% |
| Magnesium | 64mg | 11mg | 13% |
| Fiber | 2.8g | 0g | 11% |
| Folate | 42µg | 4µg | 10% |
| Zinc | 1.09mg | 0.03mg | 10% |
| Vitamin B6 | 0.123mg | 0.005mg | 9% |
| Vitamin B1 | 0.107mg | 0.004mg | 9% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 0.73g | 7% |
| Sodium | 7mg | 166mg | 7% |
| Polyunsaturated fat | 1.078g | 0g | 7% |
| Vitamin B12 | 0µg | 0.09µg | 4% |
| Vitamin B5 | 0.19mg | 4% | |
| Vitamin E | 0.63mg | 0mg | 4% |
| Choline | 23mg | 1.1mg | 4% |
| Calories | 120kcal | 52kcal | 3% |
| Fats | 1.92g | 0.17g | 3% |
| Vitamin B3 | 0.412mg | 0.105mg | 2% |
| Calcium | 17mg | 7mg | 1% |
| Saturated fat | 0.231g | 0g | 1% |
| Monounsaturated fat | 0.528g | 0g | 1% |
| Net carbs | 18.5g | 0.73g | N/A |
| Potassium | 172mg | 163mg | 0% |
| Sugar | 0.87g | 0.71g | N/A |
| Tryptophan | 0.052mg | 0.125mg | 0% |
| Threonine | 0.131mg | 0.449mg | 0% |
| Isoleucine | 0.157mg | 0.661mg | 0% |
| Leucine | 0.261mg | 1.016mg | 0% |
| Lysine | 0.239mg | 0.806mg | 0% |
| Methionine | 0.096mg | 0.399mg | 0% |
| Phenylalanine | 0.185mg | 0.686mg | 0% |
| Valine | 0.185mg | 0.809mg | 0% |
| Histidine | 0.127mg | 0.29mg | 0% |
| Fructose | 0.07g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +1029.4% |
| Contains more CarbsCarbs | +2817.8% |
| Contains more OtherOther | +22.2% |
| Contains more ProteinProtein | +147.7% |
| Contains more WaterWater | +22.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more GalactoseGalactose | +∞% |
