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Quinoa vs. Muffin — In-Depth Nutrition Comparison

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Differences between quinoa and muffin

  • Quinoa has more copper, magnesium, manganese, and fiber, while muffin has more vitamin K, choline, and selenium.
  • Muffin's daily need coverage for vitamin K is 33% higher.
  • Muffin contains 6 times less magnesium than quinoa. Quinoa contains 64mg of magnesium, while muffin contains 10mg.
  • The amount of saturated fat in quinoa is lower.

The food types used in this comparison are Quinoa, cooked and Muffins, blueberry, commercially prepared (Includes mini-muffins).

Infographic

Quinoa vs Muffin 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
7
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%
Muffin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 13% 11% 49% 20% 10% 63% 44% 59% 45%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +42.1%
Contains more IronIron +14.6%
Contains more CopperCopper +220%
Contains more ZincZinc +194.6%
Contains less SodiumSodium -97.9%
Contains more ManganeseManganese +40.5%
Contains more CalciumCalcium +158.8%
Contains more SeleniumSelenium +192.9%
~equal in Phosphorus ~146mg

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
1
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%
Muffin
12
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 3% 7% 33% 1.5% 42% 38% 27% 28% 9.2% 20% 98% 36% 50%
Contains more Vitamin B6Vitamin B6 +207.5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +158.7%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +57%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +244.2%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +14.3%
Contains more CholineCholine +302.2%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Muffin
4
4% 16% 53% 25%
Protein: 4.49 g
Fats: 16.07 g
Carbs: 53 g
Water: 24.96 g
Other: 1.48 g
Contains more WaterWater +186.9%
Contains more FatsFats +737%
Contains more CarbsCarbs +148.8%
Contains more OtherOther +92.2%
~equal in Protein ~4.49g

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
Muffin
2
18% 31% 51%
Saturated fat: Sat. Fat 2.844 g
Monounsaturated fat: Mono. Fat 4.822 g
Polyunsaturated fat: Poly. Fat 8.103 g
Contains less Sat. FatSaturated fat -91.9%
Contains more Mono. FatMonounsaturated fat +813.3%
Contains more Poly. FatPolyunsaturated fat +651.7%

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
Muffin
5
34% 59% 3% 3%
Starch: 16.31 g
Sucrose: 28.01 g
Glucose: 1.23 g
Fructose: 1.21 g
Lactose: 0.54 g
Maltose: 0.47 g
Galactose: 0 g
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more LactoseLactose +∞%
Contains more MaltoseMaltose +∞%
~equal in Starch ~16.31g
~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 Muffin
Lower in Cholesterol ok
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 price Equal

All nutrients comparison - raw data values

Nutrient Quinoa Muffin DV% diff.
Polyunsaturated fat 1.078g 8.103g 47%
Vitamin K 0µg 39.2µg 33%
Fats 1.92g 16.07g 22%
Copper 0.192mg 0.06mg 15%
Sodium 7mg 336mg 14%
Calories 120kcal 375kcal 13%
Magnesium 64mg 10mg 13%
Choline 23mg 92.5mg 13%
Saturated fat 0.231g 2.844g 12%
Monounsaturated fat 0.528g 4.822g 11%
Carbs 21.3g 53g 11%
Cholesterol 0mg 30mg 10%
Selenium 2.8µg 8.2µg 10%
Vitamin B5 0.47mg 9%
Manganese 0.631mg 0.449mg 8%
Fiber 2.8g 1.1g 7%
Zinc 1.09mg 0.37mg 7%
Vitamin E 0.63mg 1.63mg 7%
Vitamin B12 0µg 0.16µg 7%
Vitamin B3 0.412mg 1.418mg 6%
Vitamin B6 0.123mg 0.04mg 6%
Vitamin B1 0.107mg 0.168mg 5%
Vitamin B2 0.11mg 0.163mg 4%
Calcium 17mg 44mg 3%
Potassium 172mg 121mg 2%
Fructose 1.21g 2%
Vitamin A 0µg 21µg 2%
Iron 1.49mg 1.3mg 2%
Folate 42µg 48µg 2%
Vitamin C 0mg 0.9mg 1%
Vitamin D 0IU 4IU 1%
Starch 17.63g 16.31g 1%
Vitamin D 0µg 0.1µg 1%
Phosphorus 152mg 146mg 1%
Protein 4.4g 4.49g 0%
Net carbs 18.5g 51.9g N/A
Sugar 0.87g 31.47g N/A
Trans fat 0.2g N/A
Tryptophan 0.052mg 0.066mg 0%
Threonine 0.131mg 0.181mg 0%
Isoleucine 0.157mg 0.224mg 0%
Leucine 0.261mg 0.421mg 0%
Lysine 0.239mg 0.199mg 0%
Methionine 0.096mg 0.115mg 0%
Phenylalanine 0.185mg 0.277mg 0%
Valine 0.185mg 0.257mg 0%
Histidine 0.127mg 0.128mg 0%
Omega-3 - DHA 0.015g 0.008g N/A
Omega-3 - ALA 1.022g N/A
Omega-3 - DPA 0g 0.001g N/A
Omega-6 - Gamma-linoleic acid 0.048g N/A
Omega-6 - Dihomo-gamma-linoleic acid 0.002g N/A
Omega-6 - Eicosadienoic acid 0.007g N/A
Omega-6 - Linoleic acid 6.911g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Muffin
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
30%
Muffin
Minerals Daily Need Coverage Score
38%
Quinoa
32%
Muffin

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 30mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 30.6g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 329mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 2.613g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 6)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Muffin
Muffin is relatively richer in vitamins
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. Muffin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172765/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.