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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.

Infographic

Quinoa vs Shortbread infographic
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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.
Quinoa
8
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 10% 3.9% 7.8% 112% 30% 13% 28% 46% 51% 34%
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.
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 49% 0% 88% 72% 61% 19% 16% 0% 28% 61% 0.49%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
5% 26% 64% 4%
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
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
35% 29% 36%
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
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
65% 34%
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.
Quinoa Shortbread
Rich in vitamins ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Quinoa Shortbread 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?

ok
ok
is better in case of low diet
Quinoa Shortbread
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Quinoa
30%
Shortbread
Minerals Daily Need Coverage Score
38%
Quinoa
34%
Shortbread

Comparison summary

Which food is richer in vitamins?
Shortbread
Shortbread is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 20.78g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 346mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 7.874g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 11)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Shortbread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174967/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.