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  6. Quinoa vs. Espresso

Quinoa vs. Espresso — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Espresso?

  • Quinoa is higher in Manganese, Phosphorus, Iron, Copper, Fiber, Folate, Zinc, Vitamin B6, and Vitamin B1, yet Espresso is higher in Vitamin B3.
  • Espresso's daily need coverage for Vitamin B3 is 30% more.

We used Quinoa, cooked and Beverages, coffee, brewed, espresso, restaurant-prepared types in this article.

Infographic

Quinoa vs Espresso 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
Quinoa
9
:
1
Espresso
Espresso
Contains more Calcium +750%
Contains more Iron +1046.2%
Contains more Phosphorus +2071.4%
Contains more Potassium +49.6%
Contains less Sodium -50%
Contains more Zinc +2080%
Contains more Copper +284%
Contains more Manganese +1162%
Contains more Selenium +∞%
Contains more Magnesium +25%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Espresso
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 5% 58% 3% 11% 2% 2% 17% 7% 0%
Contains more Calcium +750%
Contains more Iron +1046.2%
Contains more Phosphorus +2071.4%
Contains more Potassium +49.6%
Contains less Sodium -50%
Contains more Zinc +2080%
Contains more Copper +284%
Contains more Manganese +1162%
Contains more Selenium +∞%
Contains more Magnesium +25%

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
Quinoa
5
:
5
Espresso
Espresso
Contains more Vitamin A +∞%
Contains more Vitamin E +6200%
Contains more Vitamin B1 +10600%
Contains more Vitamin B6 +6050%
Contains more Folate +4100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B3 +1163.8%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Espresso
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 1% 0% 1% 1% 41% 98% 2% 1% 1% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +6200%
Contains more Vitamin B1 +10600%
Contains more Vitamin B6 +6050%
Contains more Folate +4100%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +60.9%
Contains more Vitamin B3 +1163.8%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
4
:
1
Espresso
Espresso
Contains more Protein +3566.7%
Contains more Fats +966.7%
Contains more Carbs +1175.4%
Contains more Other +234.8%
Contains more Water +36.6%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Espresso
2% 98%
Protein: 0.12 g
Fats: 0.18 g
Carbs: 1.67 g
Water: 97.8 g
Other: 0.23 g
Contains more Protein +3566.7%
Contains more Fats +966.7%
Contains more Carbs +1175.4%
Contains more Other +234.8%
Contains more Water +36.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Espresso
Espresso
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1071.7%
Contains less Saturated Fat -60.2%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Espresso
50% 50%
Saturated Fat: 0.092 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.092 g
Contains more Monounsaturated Fat +∞%
Contains more Polyunsaturated fat +1071.7%
Contains less Saturated Fat -60.2%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Espresso
Lower in Sodium ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Espresso Opinion
Net carbs 18.5g 1.67g Quinoa
Protein 4.4g 0.12g Quinoa
Fats 1.92g 0.18g Quinoa
Carbs 21.3g 1.67g Quinoa
Calories 120kcal 9kcal Quinoa
Starch 17.63g Quinoa
Sugar 0.87g 0g Espresso
Fiber 2.8g 0g Quinoa
Calcium 17mg 2mg Quinoa
Iron 1.49mg 0.13mg Quinoa
Magnesium 64mg 80mg Espresso
Phosphorus 152mg 7mg Quinoa
Potassium 172mg 115mg Quinoa
Sodium 7mg 14mg Quinoa
Zinc 1.09mg 0.05mg Quinoa
Copper 0.192mg 0.05mg Quinoa
Manganese 0.631mg 0.05mg Quinoa
Selenium 2.8µg 0µg Quinoa
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 0.01mg Quinoa
Vitamin C 0mg 0.2mg Espresso
Vitamin B1 0.107mg 0.001mg Quinoa
Vitamin B2 0.11mg 0.177mg Espresso
Vitamin B3 0.412mg 5.207mg Espresso
Vitamin B5 0.028mg Espresso
Vitamin B6 0.123mg 0.002mg Quinoa
Folate 42µg 1µg Quinoa
Vitamin K 0µg 0.1µg Espresso
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Saturated Fat 0.231g 0.092g Espresso
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0g Quinoa
Polyunsaturated fat 1.078g 0.092g Quinoa

Which food is preferable for your diet?

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

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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%
Quinoa
12%
Espresso
Minerals Daily Need Coverage Score
38%
Quinoa
10%
Espresso

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 7mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Espresso
Espresso is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Espresso
Espresso is lower in Saturated Fat (difference - 0.139g)
Which food is lower in glycemic index?
Espresso
Espresso is lower in glycemic index (difference - 53)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Espresso - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171891/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.