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Quinoa vs. Meatball — In-Depth Nutrition Comparison

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How are quinoa and meatball different?

  • Quinoa is higher in magnesium; however, meatball is richer in vitamin B1, vitamin B12, copper, phosphorus, vitamin B3, choline, folate, and iron.
  • Daily need coverage for vitamin B1 for meatball is 69% higher.
  • Quinoa contains 4 times more magnesium than meatball. While quinoa contains 64mg of magnesium, meatball contains only 18mg.
  • Quinoa has less sodium.
  • Meatball has a lower glycemic index (0) than quinoa (53).

Quinoa, cooked and Meatballs, meatless are the varieties used in this article.

Infographic

Quinoa vs Meatball 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
4
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 13% 7.5% 16% 81% 235% 49% 147% 72% 0% 4.4%
Contains more MagnesiumMagnesium +255.6%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +250%
Contains more CalciumCalcium +47.1%
Contains more IronIron +45%
Contains more CopperCopper +267.7%
Contains more ZincZinc +65.1%
Contains more PhosphorusPhosphorus +126.3%
~equal in Potassium ~180mg

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
0
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% 0% 35% 0% 235% 49% 47% 30% 46% 188% 0% 59% 48%
Contains more Vitamin EVitamin E +174.6%
Contains more Vitamin B1Vitamin B1 +776.6%
Contains more Vitamin B2Vitamin B2 +93.6%
Contains more Vitamin B3Vitamin B3 +506.8%
Contains more Vitamin B6Vitamin B6 +62.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +85.7%
Contains more CholineCholine +284.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin K ~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
21% 9% 8% 58% 4%
Protein: 21 g
Fats: 9 g
Carbs: 8 g
Water: 58 g
Other: 4 g
Contains more CarbsCarbs +166.3%
Contains more WaterWater +23.5%
Contains more ProteinProtein +377.3%
Contains more FatsFats +368.8%
Contains more OtherOther +419.5%

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
17% 26% 56%
Saturated fat: Sat. Fat 1.425 g
Monounsaturated fat: Mono. Fat 2.188 g
Polyunsaturated fat: Poly. Fat 4.666 g
Contains less Sat. FatSaturated fat -83.8%
Contains more Mono. FatMonounsaturated fat +314.4%
Contains more Poly. FatPolyunsaturated fat +332.8%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Meatball DV% diff.
Vitamin B1 0.107mg 0.938mg 69%
Vitamin B12 0µg 1.5µg 63%
Copper 0.192mg 0.706mg 57%
Protein 4.4g 21g 33%
Phosphorus 152mg 344mg 27%
Manganese 0.631mg 27%
Polyunsaturated fat 1.078g 4.666g 24%
Sodium 7mg 550mg 24%
Vitamin B3 0.412mg 2.5mg 13%
Choline 23mg 88.4mg 12%
Fats 1.92g 9g 11%
Magnesium 64mg 18mg 11%
Vitamin B5 0.5mg 10%
Folate 42µg 78µg 9%
Iron 1.49mg 2.16mg 8%
Vitamin B2 0.11mg 0.213mg 8%
Starch 17.63g 7%
Vitamin E 0.63mg 1.73mg 7%
Fiber 2.8g 4.6g 7%
Zinc 1.09mg 1.8mg 6%
Vitamin B6 0.123mg 0.2mg 6%
Saturated fat 0.231g 1.425g 5%
Monounsaturated fat 0.528g 2.188g 4%
Calories 120kcal 197kcal 4%
Selenium 2.8µg 0.8µg 4%
Carbs 21.3g 8g 4%
Calcium 17mg 25mg 1%
Net carbs 18.5g 3.4g N/A
Potassium 172mg 180mg 0%
Sugar 0.87g 1.25g 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 Meatball
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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
57%
Meatball
Minerals Daily Need Coverage Score
38%
Quinoa
63%
Meatball

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.38g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 543mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.194g)
Which food is lower in glycemic index?
Meatball
Meatball is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Meatball
Meatball is relatively richer in minerals
Which food is richer in vitamins?
Meatball
Meatball is relatively richer in vitamins
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 ($)

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. Meatball - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169067/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.