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Quinoa vs. Icing — In-Depth Nutrition Comparison

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What are the differences between quinoa and icing?

  • Quinoa is higher in manganese, copper, phosphorus, iron, magnesium, fiber, and vitamin B6, yet icing is higher in vitamin B2 and vitamin K.
  • Quinoa's daily need coverage for manganese is 27% more.
  • The amount of saturated fat in quinoa is lower.

We used Quinoa, cooked and Frostings, vanilla, creamy, ready-to-eat types in this article.

Infographic

Quinoa vs Icing 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
10
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%
Icing
0
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 3% 6% 0% 1.9% 7.7% 24% 0% 0.55%
Contains more MagnesiumMagnesium +6300%
Contains more CalciumCalcium +466.7%
Contains more PotassiumPotassium +405.9%
Contains more IronIron +831.3%
Contains more CopperCopper +∞%
Contains more ZincZinc +1457.1%
Contains more PhosphorusPhosphorus +744.4%
Contains less SodiumSodium -96.2%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +2700%

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
5
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%
Icing
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% 31% 0% 2.5% 70% 4.1% 3.3% 0% 0% 33% 6% 1.3%
Contains more Vitamin B1Vitamin B1 +970%
Contains more Vitamin B3Vitamin B3 +87.3%
Contains more Vitamin B6Vitamin B6 +∞%
Contains more FolateFolate +425%
Contains more CholineCholine +900%
Contains more Vitamin EVitamin E +142.9%
Contains more Vitamin B2Vitamin B2 +174.5%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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
Icing
3
16% 68% 15%
Protein: 0 g
Fats: 16.23 g
Carbs: 67.89 g
Water: 15.07 g
Other: 0.81 g
Contains more ProteinProtein +∞%
Contains more WaterWater +375.2%
Contains more FatsFats +745.3%
Contains more CarbsCarbs +218.7%
~equal in Other ~0.81g

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
Icing
2
19% 31% 50%
Saturated fat: Sat. Fat 2.974 g
Monounsaturated fat: Mono. Fat 4.86 g
Polyunsaturated fat: Poly. Fat 7.951 g
Contains less Sat. FatSaturated fat -92.2%
Contains more Mono. FatMonounsaturated fat +820.5%
Contains more Poly. FatPolyunsaturated fat +637.6%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Icing DV% diff.
Polyunsaturated fat 1.078g 7.951g 46%
Manganese 0.631mg 0mg 27%
Fats 1.92g 16.23g 22%
Copper 0.192mg 0mg 21%
Phosphorus 152mg 18mg 19%
Iron 1.49mg 0.16mg 17%
Carbs 21.3g 67.89g 16%
Calories 120kcal 418kcal 15%
Vitamin B2 0.11mg 0.302mg 15%
Magnesium 64mg 1mg 15%
Saturated fat 0.231g 2.974g 12%
Vitamin K 0µg 13µg 11%
Fiber 2.8g 0g 11%
Monounsaturated fat 0.528g 4.86g 11%
Protein 4.4g 0g 9%
Vitamin B6 0.123mg 0mg 9%
Zinc 1.09mg 0.07mg 9%
Folate 42µg 8µg 9%
Sodium 7mg 184mg 8%
Vitamin B1 0.107mg 0.01mg 8%
Starch 17.63g 7%
Vitamin E 0.63mg 1.53mg 6%
Selenium 2.8µg 0.1µg 5%
Choline 23mg 2.3mg 4%
Potassium 172mg 34mg 4%
Calcium 17mg 3mg 1%
Vitamin B3 0.412mg 0.22mg 1%
Vitamin B5 0.055mg 1%
Net carbs 18.5g 67.89g N/A
Sugar 0.87g 63.1g N/A
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 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Icing
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
12%
Icing
Minerals Daily Need Coverage Score
38%
Quinoa
4%
Icing

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 62.23g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 177mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.743g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Icing
Icing is lower in glycemic index (difference - 2)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Icing - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169620/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.