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Quinoa vs. Ice cream sandwich — In-Depth Nutrition Comparison

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A recap on differences between quinoa and ice cream sandwich

  • Quinoa is higher in iron, phosphorus, fiber, manganese, magnesium, and vitamin B6, yet ice cream sandwich is higher in vitamin B3 and calcium.
  • Quinoa covers your daily iron needs 15% more than ice cream sandwich.
  • The amount of saturated fat in quinoa is lower.

Food varieties used in this article are Quinoa, cooked and Ice cream sandwich.

Infographic

Quinoa vs Ice cream sandwich 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.
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 21% 26% 10% 9.8% 85% 16% 31% 17% 50% 17%
Contains more MagnesiumMagnesium +120.7%
Contains more PotassiumPotassium +49.6%
Contains more IronIron +473.1%
Contains more ZincZinc +81.7%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -94.6%
Contains more ManganeseManganese +65.6%
Contains more CalciumCalcium +405.9%
Contains more CopperCopper +32.3%
Contains more SeleniumSelenium +10.7%

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
4
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 0% 29% 8% 0% 28% 34% 29% 13% 6.5% 6.3% 3.3% 26% 4.4%
Contains more Vitamin EVitamin E +57.5%
Contains more Vitamin B6Vitamin B6 +339.3%
Contains more FolateFolate +23.5%
Contains more CholineCholine +187.5%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +32.7%
Contains more Vitamin B3Vitamin B3 +280.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.111mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
4% 9% 37% 49%
Protein: 4.29 g
Fats: 8.57 g
Carbs: 37.14 g
Water: 48.9 g
Other: 1.1 g
Contains more WaterWater +46.4%
Contains more FatsFats +346.4%
Contains more CarbsCarbs +74.4%
Contains more OtherOther +42.9%
~equal in Protein ~4.29g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
32% 37% 31%
Saturated fat: Sat. Fat 2.317 g
Monounsaturated fat: Mono. Fat 2.661 g
Polyunsaturated fat: Poly. Fat 2.272 g
Contains less Sat. FatSaturated fat -90%
Contains more Mono. FatMonounsaturated fat +404%
Contains more Poly. FatPolyunsaturated fat +110.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Ice cream sandwich DV% diff.
Iron 1.49mg 0.26mg 15%
Fiber 2.8g 0g 11%
Phosphorus 152mg 72mg 11%
Manganese 0.631mg 0.381mg 11%
Fats 1.92g 8.57g 10%
Vitamin A 0µg 86µg 10%
Saturated fat 0.231g 2.317g 9%
Polyunsaturated fat 1.078g 2.272g 8%
Magnesium 64mg 29mg 8%
Vitamin B6 0.123mg 0.028mg 7%
Cholesterol 0mg 21mg 7%
Calcium 17mg 86mg 7%
Vitamin B3 0.412mg 1.566mg 7%
Copper 0.192mg 0.254mg 7%
Starch 17.63g 7%
Calories 120kcal 237kcal 6%
Sodium 7mg 129mg 5%
Monounsaturated fat 0.528g 2.661g 5%
Carbs 21.3g 37.14g 5%
Zinc 1.09mg 0.6mg 4%
Vitamin B5 0.209mg 4%
Choline 23mg 8mg 3%
Vitamin B2 0.11mg 0.146mg 3%
Vitamin B12 0µg 0.05µg 2%
Folate 42µg 34µg 2%
Vitamin E 0.63mg 0.4mg 2%
Potassium 172mg 115mg 2%
Caffeine 0mg 4mg 1%
Selenium 2.8µg 3.1µg 1%
Vitamin K 0µg 1.3µg 1%
Protein 4.4g 4.29g 0%
Net carbs 18.5g 37.14g N/A
Sugar 0.87g 18.57g N/A
Vitamin B1 0.107mg 0.111mg 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - EPA 0g 0.002g N/A
Omega-3 - DHA 0.015g 0.001g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Ice cream sandwich
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
14%
Ice cream sandwich
Minerals Daily Need Coverage Score
38%
Quinoa
28%
Ice cream sandwich

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 21mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 17.7g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 122mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.086g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 8)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
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.
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. Ice cream sandwich - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172226/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.