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Quinoa vs. Milk — In-Depth Nutrition Comparison

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How are quinoa and milk different?

  • Quinoa is higher in manganese, copper, iron, magnesium, fiber, folate, and phosphorus; however, milk is richer in vitamin B12, calcium, and vitamin D.
  • Daily need coverage for manganese for quinoa is 27% higher.
  • Milk has a lower glycemic index (31) than quinoa (53).

Quinoa, cooked and Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D are the varieties used in this article.

Infographic

Quinoa vs Milk 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
8
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%
Milk
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.9% 38% 13% 1.1% 3.3% 11% 41% 5.7% 0.39% 18%
Contains more MagnesiumMagnesium +481.8%
Contains more PotassiumPotassium +14.7%
Contains more IronIron +4866.7%
Contains more CopperCopper +1820%
Contains more ZincZinc +159.5%
Contains more PhosphorusPhosphorus +60%
Contains less SodiumSodium -84.1%
Contains more ManganeseManganese +20933.3%
Contains more CalciumCalcium +635.3%
Contains more SeleniumSelenium +17.9%

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
6
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%
Milk
6
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% 19% 0.2% 18% 5% 43% 1.7% 22% 8.5% 59% 0.25% 3.8% 9.7%
Contains more Vitamin EVitamin E +6200%
Contains more Vitamin B1Vitamin B1 +435%
Contains more Vitamin B3Vitamin B3 +343%
Contains more Vitamin B6Vitamin B6 +232.4%
Contains more FolateFolate +740%
Contains more CholineCholine +29.9%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +68.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Milk
1
3% 5% 90%
Protein: 3.37 g
Fats: 0.97 g
Carbs: 4.99 g
Water: 89.92 g
Other: 0.75 g
Contains more ProteinProtein +30.6%
Contains more FatsFats +97.9%
Contains more CarbsCarbs +326.9%
Contains more WaterWater +25.6%
~equal in Other ~0.75g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Milk
0
67% 29% 4%
Saturated fat: Sat. Fat 0.633 g
Monounsaturated fat: Mono. Fat 0.277 g
Polyunsaturated fat: Poly. Fat 0.035 g
Contains less Sat. FatSaturated fat -63.5%
Contains more Mono. FatMonounsaturated fat +90.6%
Contains more Poly. FatPolyunsaturated fat +2980%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Milk
1
100%
Starch: 0 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 5.2 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more LactoseLactose +∞%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Milk DV% diff.
Manganese 0.631mg 0.003mg 27%
Vitamin B12 0µg 0.47µg 20%
Copper 0.192mg 0.01mg 20%
Iron 1.49mg 0.03mg 18%
Magnesium 64mg 11mg 13%
Calcium 17mg 125mg 11%
Fiber 2.8g 0g 11%
Folate 42µg 5µg 9%
Phosphorus 152mg 95mg 8%
Vitamin B6 0.123mg 0.037mg 7%
Vitamin B5 0.361mg 7%
Polyunsaturated fat 1.078g 0.035g 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.02mg 7%
Vitamin D 0IU 48IU 6%
Vitamin D 0µg 1.2µg 6%
Zinc 1.09mg 0.42mg 6%
Vitamin B2 0.11mg 0.185mg 6%
Vitamin A 0µg 58µg 6%
Carbs 21.3g 4.99g 5%
Calories 120kcal 42kcal 4%
Vitamin E 0.63mg 0.01mg 4%
Protein 4.4g 3.37g 2%
Sodium 7mg 44mg 2%
Vitamin B3 0.412mg 0.093mg 2%
Cholesterol 0mg 5mg 2%
Saturated fat 0.231g 0.633g 2%
Choline 23mg 17.7mg 1%
Selenium 2.8µg 3.3µg 1%
Monounsaturated fat 0.528g 0.277g 1%
Fats 1.92g 0.97g 1%
Potassium 172mg 150mg 1%
Net carbs 18.5g 4.99g N/A
Sugar 0.87g 5.2g N/A
Vitamin K 0µg 0.1µg 0%
Tryptophan 0.052mg 0.043mg 0%
Threonine 0.131mg 0.143mg 0%
Isoleucine 0.157mg 0.174mg 0%
Leucine 0.261mg 0.319mg 0%
Lysine 0.239mg 0.282mg 0%
Methionine 0.096mg 0.088mg 0%
Phenylalanine 0.185mg 0.174mg 0%
Valine 0.185mg 0.22mg 0%
Histidine 0.127mg 0.101mg 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.004g N/A
Omega-6 - Linoleic acid 0.027g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Milk
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
15%
Milk
Minerals Daily Need Coverage Score
38%
Quinoa
14%
Milk

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 5mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 4.33g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 37mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.402g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $0.6)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Milk
Milk is lower in glycemic index (difference - 22)
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. Milk - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170872/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.