Quinoa vs. Garlic — In-Depth Nutrition Comparison
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Important differences between quinoa and garlic
- Quinoa has more folate and magnesium; however, garlic has more vitamin B6, manganese, vitamin C, selenium, calcium, copper, vitamin B1, and potassium.
- Garlic's daily need coverage for vitamin B6 is 86% more.
- Quinoa has 14 times more folate than garlic. Quinoa has 42µg of folate, while garlic has 3µg.
- Quinoa has a higher glycemic index than garlic.
The food varieties used in the comparison are Quinoa, cooked and Garlic, raw.
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 | +156% |
| Contains less SodiumSodium | -58.8% |
| Contains more CalciumCalcium | +964.7% |
| Contains more PotassiumPotassium | +133.1% |
| Contains more IronIron | +14.1% |
| Contains more CopperCopper | +55.7% |
| Contains more ManganeseManganese | +165% |
| Contains more SeleniumSelenium | +407.1% |
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 | +687.5% |
| Contains more FolateFolate | +1300% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +86.9% |
| Contains more Vitamin B3Vitamin B3 | +69.9% |
| Contains more Vitamin B6Vitamin B6 | +904.1% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +284% |
| Contains more WaterWater | +22.2% |
| Contains more ProteinProtein | +44.5% |
| Contains more CarbsCarbs | +55.2% |
| Contains more OtherOther | +94.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +4700% |
| Contains more Poly. FatPolyunsaturated fat | +332.9% |
| Contains less Sat. FatSaturated fat | -61.5% |
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 Sugar |
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| Lower in Sodium |
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| Lower in price |
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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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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B6 | 0.123mg | 1.235mg | 86% |
| Manganese | 0.631mg | 1.672mg | 45% |
| Vitamin C | 0mg | 31.2mg | 35% |
| Selenium | 2.8µg | 14.2µg | 21% |
| Calcium | 17mg | 181mg | 16% |
| Vitamin B5 | 0.596mg | 12% | |
| Copper | 0.192mg | 0.299mg | 12% |
| Folate | 42µg | 3µg | 10% |
| Magnesium | 64mg | 25mg | 9% |
| Vitamin B1 | 0.107mg | 0.2mg | 8% |
| Potassium | 172mg | 401mg | 7% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.249g | 6% |
| Vitamin E | 0.63mg | 0.08mg | 4% |
| Carbs | 21.3g | 33.06g | 4% |
| Protein | 4.4g | 6.36g | 4% |
| Fiber | 2.8g | 2.1g | 3% |
| Iron | 1.49mg | 1.7mg | 3% |
| Fats | 1.92g | 0.5g | 2% |
| Vitamin B3 | 0.412mg | 0.7mg | 2% |
| Vitamin K | 0µg | 1.7µg | 1% |
| Saturated fat | 0.231g | 0.089g | 1% |
| Monounsaturated fat | 0.528g | 0.011g | 1% |
| Calories | 120kcal | 149kcal | 1% |
| Zinc | 1.09mg | 1.16mg | 1% |
| Net carbs | 18.5g | 30.96g | N/A |
| Sugar | 0.87g | 1g | N/A |
| Phosphorus | 152mg | 153mg | 0% |
| Sodium | 7mg | 17mg | 0% |
| Vitamin B2 | 0.11mg | 0.11mg | 0% |
| Choline | 23mg | 23.2mg | 0% |
| Tryptophan | 0.052mg | 0.066mg | 0% |
| Threonine | 0.131mg | 0.157mg | 0% |
| Isoleucine | 0.157mg | 0.217mg | 0% |
| Leucine | 0.261mg | 0.308mg | 0% |
| Lysine | 0.239mg | 0.273mg | 0% |
| Methionine | 0.096mg | 0.076mg | 0% |
| Phenylalanine | 0.185mg | 0.183mg | 0% |
| Valine | 0.185mg | 0.291mg | 0% |
| Histidine | 0.127mg | 0.113mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | 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%
41%
Minerals Daily Need Coverage Score
38%
67%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.13g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 10mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.6)
Which food is lower in Saturated fat?
Garlic is lower in Saturated fat (difference - 0.142g)
Which food is lower in glycemic index?
Garlic is lower in glycemic index (difference - 23)
Which food is richer in minerals?
Garlic is relatively richer in minerals
Which food is richer in vitamins?
Garlic is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)