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).
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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 | +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% |
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 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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more LactoseLactose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Starch
~16.31g
~equal in
Galactose
~0g
