Quinoa vs. Garlic — In-Depth Nutrition Comparison
Compare
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
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.
| 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 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
