Quinoa vs. Eggnog — In-Depth Nutrition Comparison
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The main differences between quinoa and eggnog
- Quinoa is richer in manganese, copper, iron, fiber, magnesium, and folate, yet eggnog is richer in vitamin B12 and calcium.
- Daily need coverage for manganese for quinoa is 27% higher.
- Quinoa contains less saturated fat.
Food types used in this article are Quinoa, cooked and Eggnog.
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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 | +236.8% |
| Contains more IronIron | +645% |
| Contains more CopperCopper | +1376.9% |
| Contains more ZincZinc | +137% |
| Contains more PhosphorusPhosphorus | +39.4% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +12520% |
| Contains more CalciumCalcium | +664.7% |
| Contains more SeleniumSelenium | +50% |
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 | +200% |
| Contains more Vitamin B1Vitamin B1 | +214.7% |
| Contains more Vitamin B3Vitamin B3 | +292.4% |
| Contains more Vitamin B6Vitamin B6 | +146% |
| Contains more FolateFolate | +4100% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +72.7% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +127% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.005mg | 27% |
| Cholesterol | 0mg | 59mg | 20% |
| Copper | 0.192mg | 0.013mg | 20% |
| Vitamin B12 | 0µg | 0.45µg | 19% |
| Iron | 1.49mg | 0.2mg | 16% |
| Fiber | 2.8g | 0g | 11% |
| Magnesium | 64mg | 19mg | 11% |
| Calcium | 17mg | 130mg | 11% |
| Saturated fat | 0.231g | 2.591g | 11% |
| Folate | 42µg | 1µg | 10% |
| Vitamin B5 | 0.417mg | 8% | |
| Starch | 17.63g | 7% | |
| Vitamin A | 0µg | 59µg | 7% |
| Vitamin B2 | 0.11mg | 0.19mg | 6% |
| Vitamin B1 | 0.107mg | 0.034mg | 6% |
| Vitamin D | 0µg | 1.2µg | 6% |
| Vitamin B6 | 0.123mg | 0.05mg | 6% |
| Phosphorus | 152mg | 109mg | 6% |
| Zinc | 1.09mg | 0.46mg | 6% |
| Vitamin D | 0IU | 49IU | 6% |
| Polyunsaturated fat | 1.078g | 0.198g | 6% |
| Choline | 23mg | 52.2mg | 5% |
| Carbs | 21.3g | 8.05g | 4% |
| Vitamin E | 0.63mg | 0.21mg | 3% |
| Fats | 1.92g | 4.19g | 3% |
| Selenium | 2.8µg | 4.2µg | 3% |
| Monounsaturated fat | 0.528g | 1.302g | 2% |
| Calories | 120kcal | 88kcal | 2% |
| Vitamin B3 | 0.412mg | 0.105mg | 2% |
| Sodium | 7mg | 54mg | 2% |
| Vitamin C | 0mg | 1.5mg | 2% |
| Protein | 4.4g | 4.55g | 0% |
| Net carbs | 18.5g | 8.05g | N/A |
| Potassium | 172mg | 165mg | 0% |
| Sugar | 0.87g | 8.05g | N/A |
| Vitamin K | 0µg | 0.3µg | 0% |
| Tryptophan | 0.052mg | 0.085mg | 0% |
| Threonine | 0.131mg | 0.201mg | 0% |
| Isoleucine | 0.157mg | 0.237mg | 0% |
| Leucine | 0.261mg | 0.383mg | 0% |
| Lysine | 0.239mg | 0.257mg | 0% |
| Methionine | 0.096mg | 0.12mg | 0% |
| Phenylalanine | 0.185mg | 0.225mg | 0% |
| Valine | 0.185mg | 0.289mg | 0% |
| Histidine | 0.127mg | 0.108mg | 0% |
| Fructose | 0.04g | 0% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +164.6% |
| Contains more OtherOther | +14.9% |
| Contains more FatsFats | +118.2% |
| Contains more WaterWater | +15.3% |
~equal in
Protein
~4.55g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.1% |
| Contains more Poly. FatPolyunsaturated fat | +444.4% |
| Contains more Mono. FatMonounsaturated fat | +146.6% |
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 | +∞% |
