Quinoa vs. Shortbread — In-Depth Nutrition Comparison
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How are quinoa and shortbread different?
- Quinoa is higher in phosphorus, magnesium, and copper; however, shortbread is richer in vitamin B1, iron, vitamin B3, vitamin B2, and vitamin E.
- Daily need coverage for saturated fat for shortbread is 39% higher.
- Quinoa contains 5 times more magnesium than shortbread. While quinoa contains 64mg of magnesium, shortbread contains only 14mg.
- Quinoa has less saturated fat.
- Quinoa has a lower glycemic index (53) than shortbread (64).
Quinoa, cooked and Cookies, shortbread, commercially prepared, plain are the varieties used 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 | +357.1% |
| Contains more CalciumCalcium | +30.8% |
| Contains more PotassiumPotassium | +95.5% |
| Contains more CopperCopper | +113.3% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +130.3% |
| Contains less SodiumSodium | -98% |
| Contains more ManganeseManganese | +60.6% |
| Contains more IronIron | +100% |
| Contains more SeleniumSelenium | +121.4% |
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 B6Vitamin B6 | +73.2% |
| Contains more CholineCholine | +2455.6% |
| Contains more Vitamin EVitamin E | +287.3% |
| Contains more Vitamin B1Vitamin B1 | +229.9% |
| Contains more Vitamin B2Vitamin B2 | +185.5% |
| Contains more Vitamin B3Vitamin B3 | +694.9% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +92.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
5.37 g
Fats:
26.22 g
Carbs:
63.78 g
Water:
3.6 g
Other:
1.03 g
| Contains more WaterWater | +1889.2% |
| Contains more ProteinProtein | +22% |
| Contains more FatsFats | +1265.6% |
| Contains more CarbsCarbs | +199.4% |
| Contains more OtherOther | +33.8% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
8.105 g
Monounsaturated fat:
Mono. Fat
6.708 g
Polyunsaturated fat:
Poly. Fat
8.326 g
| Contains less Sat. FatSaturated fat | -97.1% |
| Contains more Mono. FatMonounsaturated fat | +1170.5% |
| Contains more Poly. FatPolyunsaturated fat | +672.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
40.47 g
Sucrose:
20.99 g
Glucose:
0.36 g
Fructose:
0.3 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +129.6% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~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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| Rich in vitamins |
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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 minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Polyunsaturated fat | 1.078g | 8.326g | 48% |
| Fats | 1.92g | 26.22g | 37% |
| Saturated fat | 0.231g | 8.105g | 36% |
| Vitamin B1 | 0.107mg | 0.353mg | 21% |
| Calories | 120kcal | 514kcal | 20% |
| Iron | 1.49mg | 2.98mg | 19% |
| Vitamin B3 | 0.412mg | 3.275mg | 18% |
| Vitamin B2 | 0.11mg | 0.314mg | 16% |
| Monounsaturated fat | 0.528g | 6.708g | 15% |
| Sodium | 7mg | 353mg | 15% |
| Carbs | 21.3g | 63.78g | 14% |
| Vitamin E | 0.63mg | 2.44mg | 12% |
| Magnesium | 64mg | 14mg | 12% |
| Phosphorus | 152mg | 66mg | 12% |
| Copper | 0.192mg | 0.09mg | 11% |
| Manganese | 0.631mg | 0.393mg | 10% |
| Folate | 42µg | 81µg | 10% |
| Starch | 17.63g | 40.47g | 9% |
| Vitamin K | 0µg | 11µg | 9% |
| Selenium | 2.8µg | 6.2µg | 6% |
| Fiber | 2.8g | 1.3g | 6% |
| Vitamin B5 | 0.321mg | 6% | |
| Zinc | 1.09mg | 0.49mg | 5% |
| Vitamin B6 | 0.123mg | 0.071mg | 4% |
| Choline | 23mg | 0.9mg | 4% |
| Protein | 4.4g | 5.37g | 2% |
| Potassium | 172mg | 88mg | 2% |
| Net carbs | 18.5g | 62.48g | N/A |
| Calcium | 17mg | 13mg | 0% |
| Sugar | 0.87g | 21.65g | N/A |
| Trans fat | 0.714g | N/A | |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Fructose | 0.3g | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.885g | N/A | |
| Omega-3 - DPA | 0g | 0.002g | N/A |
| Omega-3 - Eicosatrienoic acid | 0.001g | N/A | |
| Omega-6 - Gamma-linoleic acid | 0.033g | N/A | |
| Omega-6 - Dihomo-gamma-linoleic acid | 0.005g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.006g | N/A | |
| Omega-6 - Linoleic acid | 7.253g | 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%
30%
Minerals Daily Need Coverage Score
38%
34%
Comparison summary
Which food is richer in vitamins?
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 20.78g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 7.874g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)