Quinoa vs. Nachos — In-Depth Nutrition Comparison
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A recap on differences between quinoa and nachos
- Quinoa is higher in manganese, copper, iron, and folate, yet nachos are higher in vitamin E, vitamin K, selenium, and vitamin B6.
- Nachos cover your daily vitamin E needs 23% more than quinoa.
- Quinoa contains 4 times more folate than nachos. While quinoa contains 42µg of folate, nachos contain only 10µg.
- The amount of saturated fat in quinoa is lower.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Quinoa, cooked and Fast foods, nachos, with cheese.
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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 | +52.4% |
| Contains more IronIron | +98.7% |
| Contains more CopperCopper | +200% |
| Contains more ZincZinc | +26.7% |
| Contains less SodiumSodium | -97.8% |
| Contains more ManganeseManganese | +237.4% |
| Contains more CalciumCalcium | +270.6% |
| Contains more PotassiumPotassium | +110.5% |
| Contains more PhosphorusPhosphorus | +30.3% |
| Contains more SeleniumSelenium | +207.1% |
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 FolateFolate | +320% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +547.6% |
| Contains more Vitamin B1Vitamin B1 | +15% |
| Contains more Vitamin B2Vitamin B2 | +20.9% |
| Contains more Vitamin B3Vitamin B3 | +52.9% |
| Contains more Vitamin B6Vitamin B6 | +74.8% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +14.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +91.5% |
| Contains more FatsFats | +1019.8% |
| Contains more CarbsCarbs | +63.9% |
| Contains more OtherOther | +142.9% |
~equal in
Protein
~4.32g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -89.4% |
| Contains more Mono. FatMonounsaturated fat | +2555.3% |
| Contains more Poly. FatPolyunsaturated fat | +367.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +60.7% |
| Contains more SucroseSucrose | +∞% |
| Contains more LactoseLactose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
~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.
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| Lower in Cholesterol |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Monounsaturated fat | 0.528g | 14.02g | 34% |
| Fats | 1.92g | 21.5g | 30% |
| Polyunsaturated fat | 1.078g | 5.04g | 26% |
| Vitamin E | 0.63mg | 4.08mg | 23% |
| Manganese | 0.631mg | 0.187mg | 19% |
| Vitamin K | 0µg | 19.3µg | 16% |
| Copper | 0.192mg | 0.064mg | 14% |
| Sodium | 7mg | 313mg | 13% |
| Selenium | 2.8µg | 8.6µg | 11% |
| Calories | 120kcal | 343kcal | 11% |
| Iron | 1.49mg | 0.75mg | 9% |
| Saturated fat | 0.231g | 2.173g | 9% |
| Folate | 42µg | 10µg | 8% |
| Vitamin B5 | 0.38mg | 8% | |
| Vitamin B6 | 0.123mg | 0.215mg | 7% |
| Phosphorus | 152mg | 198mg | 7% |
| Potassium | 172mg | 362mg | 6% |
| Calcium | 17mg | 63mg | 5% |
| Magnesium | 64mg | 42mg | 5% |
| Carbs | 21.3g | 34.91g | 5% |
| Starch | 17.63g | 28.33g | 4% |
| Vitamin B12 | 0µg | 0.07µg | 3% |
| Fiber | 2.8g | 3.2g | 2% |
| Zinc | 1.09mg | 0.86mg | 2% |
| Vitamin B2 | 0.11mg | 0.133mg | 2% |
| Choline | 23mg | 26.4mg | 1% |
| Vitamin B3 | 0.412mg | 0.63mg | 1% |
| Vitamin B1 | 0.107mg | 0.123mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Protein | 4.4g | 4.32g | 0% |
| Net carbs | 18.5g | 31.71g | N/A |
| Sugar | 0.87g | 2.17g | N/A |
| Trans fat | 0.058g | N/A | |
| Tryptophan | 0.052mg | 0.042mg | 0% |
| Threonine | 0.131mg | 0.156mg | 0% |
| Isoleucine | 0.157mg | 0.187mg | 0% |
| Leucine | 0.261mg | 0.521mg | 0% |
| Lysine | 0.239mg | 0.156mg | 0% |
| Methionine | 0.096mg | 0.094mg | 0% |
| Phenylalanine | 0.185mg | 0.229mg | 0% |
| Valine | 0.185mg | 0.25mg | 0% |
| Histidine | 0.127mg | 0.135mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.617g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.032g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 4.343g | 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%
24%
Minerals Daily Need Coverage Score
38%
35%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 1.3g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 306mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.942g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 22)
Which food is richer in vitamins?
Nachos is relatively richer in vitamins
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in minerals?
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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.