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 | +∞% |
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% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
14%
Minerals Daily Need Coverage Score
38%
30%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 457mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.028g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 24)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
English muffin is lower in Sugar (difference - 0.87g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.