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  6. Quinoa vs. French toast

Quinoa vs. French toast — In-Depth Nutrition Comparison

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What are the main differences between quinoa and french toast?

  • Quinoa is richer in manganese, copper, and magnesium, while french toast is higher in selenium, vitamin B2, vitamin B12, and vitamin A.
  • French toast's daily need coverage for cholesterol is 39% higher.
  • French toast has 4 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while french toast has 17mg.
  • Quinoa is lower in saturated fat.
  • French toast has a higher glycemic index (67) than quinoa (53).

We used Quinoa, cooked and French toast, prepared from recipe, made with low fat (2%) milk types in this comparison.

Infographic

Quinoa vs French toast 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
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 12% 30% 12% 63% 19% 18% 50% 62% 25% 110%
Contains more MagnesiumMagnesium +276.5%
Contains more PotassiumPotassium +28.4%
Contains more CopperCopper +231%
Contains more ZincZinc +62.7%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +235.6%
Contains more CalciumCalcium +488.2%
Contains more IronIron +12.1%
Contains more SeleniumSelenium +617.9%

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.
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1% 41% 0% 0% 51% 74% 31% 33% 17% 39% 0% 32% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +66.2%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +90.7%
Contains more Vitamin B2Vitamin B2 +191.8%
Contains more Vitamin B3Vitamin B3 +295.1%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg
~equal in Folate ~43µg

All nutrients comparison - raw data values

Nutrient Quinoa French toast DV% diff.
Cholesterol 0mg 116mg 39%
Selenium 2.8µg 20.1µg 31%
Sodium 7mg 479mg 21%
Manganese 0.631mg 0.188mg 19%
Vitamin B2 0.11mg 0.321mg 16%
Copper 0.192mg 0.058mg 15%
Fats 1.92g 10.8g 14%
Vitamin A 0µg 124µg 14%
Vitamin B12 0µg 0.31µg 13%
Fiber 2.8g 11%
Vitamin B5 0.549mg 11%
Magnesium 64mg 17mg 11%
Saturated fat 0.231g 2.723g 11%
Monounsaturated fat 0.528g 4.524g 10%
Polyunsaturated fat 1.078g 2.594g 10%
Vitamin B3 0.412mg 1.628mg 8%
Calcium 17mg 100mg 8%
Vitamin B1 0.107mg 0.204mg 8%
Starch 17.63g 7%
Protein 4.4g 7.7g 7%
Calories 120kcal 229kcal 5%
Phosphorus 152mg 117mg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Zinc 1.09mg 0.67mg 4%
Vitamin B6 0.123mg 0.074mg 4%
Iron 1.49mg 1.67mg 2%
Potassium 172mg 134mg 1%
Carbs 21.3g 25g 1%
Vitamin C 0mg 0.3mg 0%
Net carbs 18.5g 25g N/A
Sugar 0.87g N/A
Folate 42µg 43µg 0%
Tryptophan 0.052mg 0.094mg 0%
Threonine 0.131mg 0.305mg 0%
Isoleucine 0.157mg 0.375mg 0%
Leucine 0.261mg 0.621mg 0%
Lysine 0.239mg 0.413mg 0%
Methionine 0.096mg 0.188mg 0%
Phenylalanine 0.185mg 0.389mg 0%
Valine 0.185mg 0.419mg 0%
Histidine 0.127mg 0.179mg 0%
Omega-3 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.015g 0.01g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
8% 11% 25% 55% 2%
Protein: 7.7 g
Fats: 10.8 g
Carbs: 25 g
Water: 54.7 g
Other: 1.8 g
Contains more WaterWater +30.9%
Contains more ProteinProtein +75%
Contains more FatsFats +462.5%
Contains more CarbsCarbs +17.4%
Contains more OtherOther +133.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
28% 46% 26%
Saturated fat: Sat. Fat 2.723 g
Monounsaturated fat: Mono. Fat 4.524 g
Polyunsaturated fat: Poly. Fat 2.594 g
Contains less Sat. FatSaturated fat -91.5%
Contains more Mono. FatMonounsaturated fat +756.8%
Contains more Poly. FatPolyunsaturated fat +140.6%

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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. French toast - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174998/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.