Quinoa vs. Nachos — In-Depth Nutrition Comparison
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A recap on the 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 | +∞% |
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% |
| Calories | 120kcal | 343kcal | 11% |
| Selenium | 2.8µg | 8.6µg | 11% |
| Iron | 1.49mg | 0.75mg | 9% |
| Saturated fat | 0.231g | 2.173g | 9% |
| Vitamin B5 | 0.38mg | 8% | |
| Folate | 42µg | 10µg | 8% |
| Phosphorus | 152mg | 198mg | 7% |
| Vitamin B6 | 0.123mg | 0.215mg | 7% |
| Potassium | 172mg | 362mg | 6% |
| Carbs | 21.3g | 34.91g | 5% |
| Magnesium | 64mg | 42mg | 5% |
| Calcium | 17mg | 63mg | 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% |
| Vitamin C | 0mg | 1.1mg | 1% |
| Cholesterol | 0mg | 3mg | 1% |
| Vitamin A | 0µg | 5µg | 1% |
| Vitamin B1 | 0.107mg | 0.123mg | 1% |
| Vitamin B3 | 0.412mg | 0.63mg | 1% |
| Choline | 23mg | 26.4mg | 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 |
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
