Quinoa vs. English muffin — In-Depth Nutrition Comparison
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What are the main differences between quinoa and English muffins?
- Quinoa is richer in manganese, magnesium, iron, copper, and vitamin B6, while English muffins are higher in vitamin B3 and vitamin B1.
- English muffins' daily need coverage for sodium is 20% higher.
- English muffins have 3 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while English muffins have 21mg.
- Quinoa is lower in sodium.
- English muffins have a higher glycemic index (77) than quinoa (53).
We used Quinoa, cooked and English muffins, plain, unenriched, without calcium propionate (includes sourdough) types in this comparison.
Infographic
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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 | +204.8% |
| Contains more PotassiumPotassium | +31.3% |
| Contains more IronIron | +67.4% |
| Contains more CopperCopper | +48.8% |
| Contains more ZincZinc | +55.7% |
| Contains more PhosphorusPhosphorus | +14.3% |
| Contains less SodiumSodium | -98.5% |
| Contains more ManganeseManganese | +76.8% |
| Contains more SeleniumSelenium | +∞% |
| Contains more CalciumCalcium | +205.9% |
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 B6Vitamin B6 | +186% |
| Contains more FolateFolate | +13.5% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +69.2% |
| Contains more Vitamin B2Vitamin B2 | +40% |
| Contains more Vitamin B3Vitamin B3 | +280.1% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Sodium | 7mg | 464mg | 20% |
| Manganese | 0.631mg | 0.357mg | 12% |
| Magnesium | 64mg | 21mg | 10% |
| Vitamin B5 | 0.446mg | 9% | |
| Carbs | 21.3g | 46g | 8% |
| Iron | 1.49mg | 0.89mg | 8% |
| Copper | 0.192mg | 0.129mg | 7% |
| Vitamin B3 | 0.412mg | 1.566mg | 7% |
| Protein | 4.4g | 7.7g | 7% |
| Starch | 17.63g | 7% | |
| Calories | 120kcal | 235kcal | 6% |
| Vitamin B6 | 0.123mg | 0.043mg | 6% |
| Vitamin B1 | 0.107mg | 0.181mg | 6% |
| Selenium | 2.8µg | 5% | |
| Zinc | 1.09mg | 0.7mg | 4% |
| Calcium | 17mg | 52mg | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Phosphorus | 152mg | 133mg | 3% |
| Vitamin B2 | 0.11mg | 0.154mg | 3% |
| Vitamin B12 | 0µg | 0.04µg | 2% |
| Polyunsaturated fat | 1.078g | 0.888g | 1% |
| Potassium | 172mg | 131mg | 1% |
| Folate | 42µg | 37µg | 1% |
| Monounsaturated fat | 0.528g | 0.302g | 1% |
| Fats | 1.92g | 1.8g | 0% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 18.5g | 43.3g | N/A |
| Sugar | 0.87g | N/A | |
| Fiber | 2.8g | 2.7g | 0% |
| Saturated fat | 0.231g | 0.259g | 0% |
| Tryptophan | 0.052mg | 0.092mg | 0% |
| Threonine | 0.131mg | 0.242mg | 0% |
| Isoleucine | 0.157mg | 0.315mg | 0% |
| Leucine | 0.261mg | 0.553mg | 0% |
| Lysine | 0.239mg | 0.241mg | 0% |
| Methionine | 0.096mg | 0.139mg | 0% |
| Phenylalanine | 0.185mg | 0.379mg | 0% |
| Valine | 0.185mg | 0.353mg | 0% |
| Histidine | 0.127mg | 0.17mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
7.7 g
Fats:
1.8 g
Carbs:
46 g
Water:
42.1 g
Other:
2.4 g
| Contains more WaterWater | +70.1% |
| Contains more ProteinProtein | +75% |
| Contains more CarbsCarbs | +116% |
| Contains more OtherOther | +211.7% |
~equal in
Fats
~1.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.259 g
Monounsaturated fat:
Mono. Fat
0.302 g
Polyunsaturated fat:
Poly. Fat
0.888 g
| Contains less Sat. FatSaturated fat | -10.8% |
| Contains more Mono. FatMonounsaturated fat | +74.8% |
| Contains more Poly. FatPolyunsaturated fat | +21.4% |
