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Quinoa vs. Mousse — In-Depth Nutrition Comparison

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How are quinoa and mousse different?

  • Quinoa is higher in manganese, copper, iron, magnesium, and fiber; however, mousse is richer in vitamin B12, vitamin A, and selenium.
  • Daily need coverage for cholesterol for mousse is 47% higher.
  • Quinoa contains 11 times more manganese than mousse. While quinoa contains 0.631mg of manganese, mousse contains only 0.059mg.
  • Quinoa has less saturated fat.
  • Mousse has a lower glycemic index (42) than quinoa (53).

Quinoa, cooked and Desserts, mousse, chocolate, prepared-from-recipe are the varieties used in this article.

Infographic

Quinoa vs Mousse 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.
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%
Mousse
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 29% 13% 21% 25% 17% 50% 5% 7.7% 40%
Contains more MagnesiumMagnesium +220%
Contains more PotassiumPotassium +20.3%
Contains more IronIron +170.9%
Contains more CopperCopper +156%
Contains more ZincZinc +70.3%
Contains more PhosphorusPhosphorus +29.9%
Contains less SodiumSodium -81.6%
Contains more ManganeseManganese +969.5%
Contains more CalciumCalcium +464.7%
Contains more SeleniumSelenium +164.3%

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%
Mousse
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 0.33% 47% 10% 0% 11% 47% 2.7% 32% 13% 59% 4% 11% 0%
Contains more Vitamin EVitamin E +23.5%
Contains more Vitamin B1Vitamin B1 +137.8%
Contains more Vitamin B3Vitamin B3 +182.2%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more FolateFolate +180%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +86.4%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
Mousse
2
4% 16% 16% 63%
Protein: 4.14 g
Fats: 16 g
Carbs: 16.07 g
Water: 62.94 g
Other: 0.85 g
Contains more CarbsCarbs +32.5%
Contains more WaterWater +13.8%
Contains more FatsFats +733.3%
Contains more OtherOther +10.4%
~equal in Protein ~4.14g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
Mousse
1
61% 33% 6%
Saturated fat: Sat. Fat 9.151 g
Monounsaturated fat: Mono. Fat 5.027 g
Polyunsaturated fat: Poly. Fat 0.879 g
Contains less Sat. FatSaturated fat -97.5%
Contains more Poly. FatPolyunsaturated fat +22.6%
Contains more Mono. FatMonounsaturated fat +852.1%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Mousse
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 Mousse DV% diff.
Cholesterol 0mg 140mg 47%
Saturated fat 0.231g 9.151g 41%
Manganese 0.631mg 0.059mg 25%
Fats 1.92g 16g 22%
Vitamin B12 0µg 0.47µg 20%
Vitamin A 0µg 140µg 16%
Copper 0.192mg 0.075mg 13%
Iron 1.49mg 0.55mg 12%
Monounsaturated fat 0.528g 5.027g 11%
Vitamin B5 0.533mg 11%
Magnesium 64mg 20mg 10%
Fiber 2.8g 0.6g 9%
Calcium 17mg 96mg 8%
Selenium 2.8µg 7.4µg 8%
Folate 42µg 15µg 7%
Starch 17.63g 7%
Vitamin B2 0.11mg 0.205mg 7%
Vitamin B6 0.123mg 0.058mg 5%
Vitamin B1 0.107mg 0.045mg 5%
Calories 120kcal 225kcal 5%
Phosphorus 152mg 117mg 5%
Zinc 1.09mg 0.64mg 4%
Choline 23mg 4%
Carbs 21.3g 16.07g 2%
Caffeine 0mg 7mg 2%
Vitamin B3 0.412mg 0.146mg 2%
Vitamin E 0.63mg 0.51mg 1%
Sodium 7mg 38mg 1%
Polyunsaturated fat 1.078g 0.879g 1%
Vitamin K 0µg 1.6µg 1%
Protein 4.4g 4.14g 1%
Potassium 172mg 143mg 1%
Vitamin C 0mg 0.1mg 0%
Net carbs 18.5g 15.47g N/A
Sugar 0.87g 14.81g 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 - EPA 0g 0.001g N/A
Omega-3 - DHA 0.015g 0.01g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Mousse
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
18%
Mousse
Minerals Daily Need Coverage Score
38%
Quinoa
22%
Mousse

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 140mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 13.94g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 31mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 8.92g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in glycemic index?
Mousse
Mousse is lower in glycemic index (difference - 11)
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. Mousse - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168777/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.