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
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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 | +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.
| 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 | +∞% |
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:
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
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
0.23 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
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 |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
38%
12%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 1mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 247mg)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Minestrone is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Minestrone is lower in Saturated fat (difference - 0.001g)
Which food is lower in glycemic index?
Minestrone is lower in glycemic index (difference - 6)
Which food is cheaper?
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The foods are relatively equal in price ($)