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  6. Quinoa vs. Minestrone

Quinoa vs. Minestrone — In-Depth Nutrition Comparison

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What are the differences between quinoa and minestrone?

  • Quinoa is higher in manganese, phosphorus, copper, magnesium, iron, fiber, zinc, and vitamin B1, yet minestrone is higher in vitamin A.
  • Quinoa's daily need coverage for manganese is 21% more.
  • Quinoa has 21 times more magnesium than minestrone. While quinoa has 64mg of magnesium, minestrone has only 3mg.
  • The amount of sodium in quinoa is lower.

We used Quinoa, cooked and Soup, minestrone, canned, prepared with equal volume water types in this article.

Infographic

Quinoa vs Minestrone 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
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 2.1% 4.2% 11% 14% 17% 8.5% 9.9% 33% 20% 0%
Contains more MagnesiumMagnesium +2033.3%
Contains more CalciumCalcium +21.4%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +292.1%
Contains more CopperCopper +276.5%
Contains more ZincZinc +251.6%
Contains more PhosphorusPhosphorus +560.9%
Contains less SodiumSodium -97.2%
Contains more ManganeseManganese +315.1%
Contains more SeleniumSelenium +∞%

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
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%
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 1.7% 16% 0% 0% 5.5% 4.2% 7.3% 8.4% 9.5% 0% 0% 11% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +386.4%
Contains more Vitamin B2Vitamin B2 +511.1%
Contains more Vitamin B6Vitamin B6 +200%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
~equal in Vitamin D ~µg
~equal in Vitamin B3 ~0.391mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Minestrone DV% diff.
Manganese 0.631mg 0.152mg 21%
Phosphorus 152mg 23mg 18%
Copper 0.192mg 0.051mg 16%
Magnesium 64mg 3mg 15%
Iron 1.49mg 0.38mg 14%
Sodium 7mg 254mg 11%
Fiber 2.8g 0.4g 10%
Vitamin B1 0.107mg 0.022mg 7%
Zinc 1.09mg 0.31mg 7%
Folate 42µg 15µg 7%
Vitamin B2 0.11mg 0.018mg 7%
Starch 17.63g 7%
Carbs 21.3g 4.66g 6%
Vitamin B6 0.123mg 0.041mg 6%
Selenium 2.8µg 5%
Protein 4.4g 1.77g 5%
Vitamin A 0µg 49µg 5%
Choline 23mg 4%
Polyunsaturated fat 1.078g 0.46g 4%
Calories 120kcal 34kcal 4%
Vitamin E 0.63mg 4%
Vitamin B5 0.14mg 3%
Monounsaturated fat 0.528g 0.29g 1%
Vitamin C 0mg 0.5mg 1%
Fats 1.92g 1.04g 1%
Potassium 172mg 130mg 1%
Net carbs 18.5g 4.26g N/A
Cholesterol 0mg 1mg 0%
Calcium 17mg 14mg 0%
Sugar 0.87g N/A
Vitamin B3 0.412mg 0.391mg 0%
Saturated fat 0.231g 0.23g 0%
Tryptophan 0.052mg 0.013mg 0%
Threonine 0.131mg 0.043mg 0%
Isoleucine 0.157mg 0.054mg 0%
Leucine 0.261mg 0.098mg 0%
Lysine 0.239mg 0.076mg 0%
Methionine 0.096mg 0.018mg 0%
Phenylalanine 0.185mg 0.064mg 0%
Valine 0.185mg 0.074mg 0%
Histidine 0.127mg 0.03mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
2% 5% 91%
Protein: 1.77 g
Fats: 1.04 g
Carbs: 4.66 g
Water: 91.33 g
Other: 1.2 g
Contains more ProteinProtein +148.6%
Contains more FatsFats +84.6%
Contains more CarbsCarbs +357.1%
Contains more WaterWater +27.5%
Contains more OtherOther +55.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
23% 30% 47%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.29 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains more Mono. FatMonounsaturated fat +82.1%
Contains more Poly. FatPolyunsaturated fat +134.3%
~equal in Saturated fat ~0.23g

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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. Minestrone - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172913/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.