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  6. Quinoa vs. Fenugreek

Quinoa vs. Fenugreek — In-Depth Nutrition Comparison

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What are the main differences between Quinoa and Fenugreek?

  • Fenugreek has more Iron, Copper, Fiber, Vitamin B6, Magnesium, Manganese, Phosphorus, Vitamin B2, Vitamin B1, and Potassium than Quinoa.
  • Fenugreek's daily need coverage for Iron is 401% higher.

We used Quinoa, cooked and Spices, fenugreek seed types in this comparison.

Infographic

Quinoa vs Fenugreek 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
1
:
9
Fenugreek
Fenugreek
Contains less Sodium -89.6%
Contains more Calcium +935.3%
Contains more Iron +2150.3%
Contains more Magnesium +198.4%
Contains more Phosphorus +94.7%
Contains more Potassium +347.7%
Contains more Zinc +129.4%
Contains more Copper +478.1%
Contains more Manganese +94.6%
Contains more Selenium +125%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Fenugreek
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 53% 1258% 137% 127% 68% 9% 69% 370% 161% 35%
Contains less Sodium -89.6%
Contains more Calcium +935.3%
Contains more Iron +2150.3%
Contains more Magnesium +198.4%
Contains more Phosphorus +94.7%
Contains more Potassium +347.7%
Contains more Zinc +129.4%
Contains more Copper +478.1%
Contains more Manganese +94.6%
Contains more Selenium +125%

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
2
:
7
Fenugreek
Fenugreek
Contains more Vitamin A +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200.9%
Contains more Vitamin B2 +232.7%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B6 +387.8%
Contains more Folate +35.7%
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%
Fenugreek
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 0% 0% 10% 81% 85% 31% 0% 139% 43% 0% 0%
Contains more Vitamin A +1100%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +200.9%
Contains more Vitamin B2 +232.7%
Contains more Vitamin B3 +298.1%
Contains more Vitamin B6 +387.8%
Contains more Folate +35.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Fenugreek
Fenugreek
Contains more Water +710.1%
Contains more Protein +422.7%
Contains more Fats +233.9%
Contains more Carbs +173.9%
Contains more Other +341.6%
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
Fenugreek
23% 6% 58% 9% 3%
Protein: 23 g
Fats: 6.41 g
Carbs: 58.35 g
Water: 8.84 g
Other: 3.4 g
Contains more Water +710.1%
Contains more Protein +422.7%
Contains more Fats +233.9%
Contains more Carbs +173.9%
Contains more Other +341.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
:
0
Fenugreek
Fenugreek
Contains less Saturated Fat -84.2%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Fenugreek
100%
Saturated Fat: 1.46 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0 g
Contains less Saturated Fat -84.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Fenugreek Opinion
Net carbs 18.5g 33.75g Fenugreek
Protein 4.4g 23g Fenugreek
Fats 1.92g 6.41g Fenugreek
Carbs 21.3g 58.35g Fenugreek
Calories 120kcal 323kcal Fenugreek
Starch 17.63g Quinoa
Sugar 0.87g Fenugreek
Fiber 2.8g 24.6g Fenugreek
Calcium 17mg 176mg Fenugreek
Iron 1.49mg 33.53mg Fenugreek
Magnesium 64mg 191mg Fenugreek
Phosphorus 152mg 296mg Fenugreek
Potassium 172mg 770mg Fenugreek
Sodium 7mg 67mg Quinoa
Zinc 1.09mg 2.5mg Fenugreek
Copper 0.192mg 1.11mg Fenugreek
Manganese 0.631mg 1.228mg Fenugreek
Selenium 2.8µg 6.3µg Fenugreek
Vitamin A 5IU 60IU Fenugreek
Vitamin A RAE 0µg 3µg Fenugreek
Vitamin E 0.63mg Quinoa
Vitamin C 0mg 3mg Fenugreek
Vitamin B1 0.107mg 0.322mg Fenugreek
Vitamin B2 0.11mg 0.366mg Fenugreek
Vitamin B3 0.412mg 1.64mg Fenugreek
Vitamin B6 0.123mg 0.6mg Fenugreek
Folate 42µg 57µg Fenugreek
Tryptophan 0.052mg 0.391mg Fenugreek
Threonine 0.131mg 0.898mg Fenugreek
Isoleucine 0.157mg 1.241mg Fenugreek
Leucine 0.261mg 1.757mg Fenugreek
Lysine 0.239mg 1.684mg Fenugreek
Methionine 0.096mg 0.338mg Fenugreek
Phenylalanine 0.185mg 1.089mg Fenugreek
Valine 0.185mg 1.102mg Fenugreek
Histidine 0.127mg 0.668mg Fenugreek
Saturated Fat 0.231g 1.46g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g Quinoa
Polyunsaturated fat 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Fenugreek
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
33%
Fenugreek
Minerals Daily Need Coverage Score
38%
Quinoa
228%
Fenugreek

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 60mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 1.229g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.6)
Which food is lower in Sugar?
Fenugreek
Fenugreek is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Fenugreek
Fenugreek is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Fenugreek
Fenugreek is relatively richer in minerals
Which food is richer in vitamins?
Fenugreek
Fenugreek is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Fenugreek - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/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.