Quinoa vs. Maple sugar — In-Depth Nutrition Comparison
Compare
What are the differences between quinoa and maple sugar?
- Quinoa is higher in phosphorus, fiber, magnesium, folate, copper, vitamin B6, vitamin B1, and vitamin B2, yet maple sugar is higher in manganese and zinc.
- Maple sugar's daily need coverage for manganese is 165% more.
We used Quinoa, cooked and Sugars, maple types in this article.
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 | +236.8% |
| Contains more CopperCopper | +93.9% |
| Contains more PhosphorusPhosphorus | +4966.7% |
| Contains less SodiumSodium | -36.4% |
| Contains more SeleniumSelenium | +250% |
| Contains more CalciumCalcium | +429.4% |
| Contains more PotassiumPotassium | +59.3% |
| Contains more ZincZinc | +456% |
| Contains more ManganeseManganese | +600.8% |
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 | +∞% |
| Contains more Vitamin B1Vitamin B1 | +1088.9% |
| Contains more Vitamin B2Vitamin B2 | +746.2% |
| Contains more Vitamin B3Vitamin B3 | +930% |
| Contains more Vitamin B6Vitamin B6 | +4000% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +995.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 4.422mg | 165% |
| Zinc | 1.09mg | 6.06mg | 45% |
| Carbs | 21.3g | 90.9g | 23% |
| Phosphorus | 152mg | 3mg | 21% |
| Calories | 120kcal | 354kcal | 12% |
| Folate | 42µg | 0µg | 11% |
| Magnesium | 64mg | 19mg | 11% |
| Fiber | 2.8g | 0g | 11% |
| Copper | 0.192mg | 0.099mg | 10% |
| Vitamin B6 | 0.123mg | 0.003mg | 9% |
| Protein | 4.4g | 0.1g | 9% |
| Vitamin B1 | 0.107mg | 0.009mg | 8% |
| Polyunsaturated fat | 1.078g | 0.1g | 7% |
| Calcium | 17mg | 90mg | 7% |
| Vitamin B2 | 0.11mg | 0.013mg | 7% |
| Starch | 17.63g | 7% | |
| Choline | 23mg | 2.1mg | 4% |
| Vitamin E | 0.63mg | 0mg | 4% |
| Selenium | 2.8µg | 0.8µg | 4% |
| Potassium | 172mg | 274mg | 3% |
| Fats | 1.92g | 0.2g | 3% |
| Iron | 1.49mg | 1.61mg | 2% |
| Vitamin B3 | 0.412mg | 0.04mg | 2% |
| Monounsaturated fat | 0.528g | 0.064g | 1% |
| Vitamin B5 | 0.048mg | 1% | |
| Saturated fat | 0.231g | 0.036g | 1% |
| Net carbs | 18.5g | 90.9g | N/A |
| Sugar | 0.87g | 84.87g | N/A |
| Sodium | 7mg | 11mg | 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 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
0.1 g
Fats:
0.2 g
Carbs:
90.9 g
Water:
8 g
Other:
0.8 g
| Contains more ProteinProtein | +4300% |
| Contains more FatsFats | +860% |
| Contains more WaterWater | +795.1% |
| Contains more CarbsCarbs | +326.8% |
~equal in
Other
~0.8g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.036 g
Monounsaturated fat:
Mono. Fat
0.064 g
Polyunsaturated fat:
Poly. Fat
0.1 g
| Contains more Mono. FatMonounsaturated fat | +725% |
| Contains more Poly. FatPolyunsaturated fat | +978% |
| Contains less Sat. FatSaturated fat | -84.4% |
