Quinoa vs. Omelette — In-Depth Nutrition Comparison
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What are the differences between quinoa and omelette?
- Quinoa is higher in manganese, copper, and magnesium, yet omelette is higher in selenium, choline, vitamin B12, vitamin B2, and vitamin A.
- Omelette's daily need coverage for cholesterol is 104% more.
- Quinoa has 26 times more manganese than omelette. While quinoa has 0.631mg of manganese, omelette has only 0.024mg.
- The amount of saturated fat in quinoa is lower.
- The glycemic index of omelette is lower.
We used Quinoa, cooked and Egg, whole, cooked, omelet types in this article.
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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 | +481.8% |
| Contains more PotassiumPotassium | +47% |
| Contains more CopperCopper | +204.8% |
| Contains less SodiumSodium | -95.5% |
| Contains more ManganeseManganese | +2529.2% |
| Contains more CalciumCalcium | +182.4% |
| Contains more SeleniumSelenium | +821.4% |
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 B1Vitamin B1 | +214.7% |
| Contains more Vitamin B3Vitamin B3 | +543.8% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +104.8% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B2Vitamin B2 | +250.9% |
| Contains more Vitamin B6Vitamin B6 | +16.3% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +976.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Cholesterol | 0mg | 313mg | 104% |
| Selenium | 2.8µg | 25.8µg | 42% |
| Choline | 23mg | 247.6mg | 41% |
| Vitamin B12 | 0µg | 0.76µg | 32% |
| Manganese | 0.631mg | 0.024mg | 26% |
| Vitamin B5 | 1.289mg | 26% | |
| Vitamin B2 | 0.11mg | 0.386mg | 21% |
| Vitamin A | 0µg | 172µg | 19% |
| Fats | 1.92g | 11.66g | 15% |
| Copper | 0.192mg | 0.063mg | 14% |
| Saturated fat | 0.231g | 3.319g | 14% |
| Magnesium | 64mg | 11mg | 13% |
| Protein | 4.4g | 10.57g | 12% |
| Monounsaturated fat | 0.528g | 4.843g | 11% |
| Fiber | 2.8g | 0g | 11% |
| Polyunsaturated fat | 1.078g | 2.712g | 11% |
| Vitamin D | 0IU | 69IU | 9% |
| Vitamin D | 0µg | 1.7µg | 9% |
| Starch | 17.63g | 7% | |
| Carbs | 21.3g | 0.64g | 7% |
| Sodium | 7mg | 155mg | 6% |
| Vitamin B1 | 0.107mg | 0.034mg | 6% |
| Vitamin K | 0µg | 4.5µg | 4% |
| Vitamin E | 0.63mg | 1.29mg | 4% |
| Calcium | 17mg | 48mg | 3% |
| Vitamin B6 | 0.123mg | 0.143mg | 2% |
| Calories | 120kcal | 154kcal | 2% |
| Vitamin B3 | 0.412mg | 0.064mg | 2% |
| Phosphorus | 152mg | 167mg | 2% |
| Potassium | 172mg | 117mg | 2% |
| Folate | 42µg | 39µg | 1% |
| Net carbs | 18.5g | 0.64g | N/A |
| Iron | 1.49mg | 1.48mg | 0% |
| Sugar | 0.87g | 0.31g | N/A |
| Zinc | 1.09mg | 1.09mg | 0% |
| Trans fat | 0.709g | N/A | |
| Tryptophan | 0.052mg | 0.14mg | 0% |
| Threonine | 0.131mg | 0.467mg | 0% |
| Isoleucine | 0.157mg | 0.565mg | 0% |
| Leucine | 0.261mg | 0.913mg | 0% |
| Lysine | 0.239mg | 0.767mg | 0% |
| Methionine | 0.096mg | 0.319mg | 0% |
| Phenylalanine | 0.185mg | 0.572mg | 0% |
| Valine | 0.185mg | 0.722mg | 0% |
| Histidine | 0.127mg | 0.26mg | 0% |
| Omega-3 - DHA | 0.015g | 0.049g | N/A |
| Omega-3 - DPA | 0g | 0.006g | N/A |
| Omega-6 - Eicosadienoic acid | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +3228.1% |
| Contains more ProteinProtein | +140.2% |
| Contains more FatsFats | +507.3% |
| Contains more OtherOther | +29.9% |
~equal in
Water
~76.13g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -93% |
| Contains more Mono. FatMonounsaturated fat | +817.2% |
| Contains more Poly. FatPolyunsaturated fat | +151.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more GlucoseGlucose | +∞% |
~equal in
Sucrose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
