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  6. Quinoa vs. Soft serve

Quinoa vs. Soft serve — In-Depth Nutrition Comparison

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Summary of differences between quinoa and soft serve

  • Quinoa has more manganese, copper, iron, magnesium, and fiber; however, soft serve is higher in vitamin B12, vitamin A, and calcium.
  • Soft serve covers your daily need for saturated fat, 36% more than quinoa.
  • Quinoa has 126 times more manganese than soft serve. While quinoa has 0.631mg of manganese, soft serve has only 0.005mg.
  • Quinoa has less saturated fat.
  • The glycemic index of soft serve is higher.

These are the specific foods used in this comparison Quinoa, cooked and Ice cream, soft serve, chocolate.

Infographic

Quinoa vs Soft serve infographic
Infographic link

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
Quinoa
7
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 8.6% 39% 16% 7.9% 10% 14% 50% 8% 0.65% 16%
Contains more MagnesiumMagnesium +433.3%
Contains more IronIron +609.5%
Contains more CopperCopper +540%
Contains more ZincZinc +109.6%
Contains more PhosphorusPhosphorus +31%
Contains less SodiumSodium -88.5%
Contains more ManganeseManganese +12520%
Contains more CalciumCalcium +670.6%
~equal in Potassium ~177mg
~equal in Selenium ~3µg

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
Quinoa
4
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 2.7% 54% 12% 11% 12% 42% 1.8% 30% 11% 63% 2.3% 6.8% 14%
Contains more Vitamin B1Vitamin B1 +118.4%
Contains more Vitamin B3Vitamin B3 +333.7%
Contains more Vitamin B6Vitamin B6 +156.3%
Contains more FolateFolate +366.7%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +65.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +13%
~equal in Vitamin E ~0.61mg

All nutrients comparison - raw data values

Nutrient Quinoa Soft serve DV% diff.
Saturated fat 0.231g 7.46g 33%
Cholesterol 0mg 91mg 30%
Manganese 0.631mg 0.005mg 27%
Vitamin B12 0µg 0.5µg 21%
Vitamin A 0µg 162µg 18%
Copper 0.192mg 0.03mg 18%
Fats 1.92g 13g 17%
Iron 1.49mg 0.21mg 16%
Magnesium 64mg 12mg 12%
Calcium 17mg 131mg 11%
Vitamin B5 0.506mg 10%
Fiber 2.8g 0.7g 8%
Folate 42µg 9µg 8%
Starch 17.63g 7%
Monounsaturated fat 0.528g 3.49g 7%
Vitamin B2 0.11mg 0.182mg 6%
Vitamin B6 0.123mg 0.048mg 6%
Calories 120kcal 222kcal 5%
Phosphorus 152mg 116mg 5%
Zinc 1.09mg 0.52mg 5%
Vitamin B1 0.107mg 0.049mg 5%
Polyunsaturated fat 1.078g 0.46g 4%
Vitamin D 0µg 0.7µg 4%
Vitamin D 0IU 29IU 4%
Vitamin B3 0.412mg 0.095mg 2%
Sodium 7mg 61mg 2%
Protein 4.4g 4.1g 1%
Caffeine 0mg 2mg 1%
Vitamin K 0µg 0.9µg 1%
Choline 23mg 26mg 1%
Vitamin C 0mg 0.8mg 1%
Carbs 21.3g 22.2g 0%
Net carbs 18.5g 21.5g N/A
Potassium 172mg 177mg 0%
Sugar 0.87g 21.16g N/A
Vitamin E 0.63mg 0.61mg 0%
Selenium 2.8µg 3µg 0%
Tryptophan 0.052mg 0.048mg 0%
Threonine 0.131mg 0.169mg 0%
Isoleucine 0.157mg 0.215mg 0%
Leucine 0.261mg 0.353mg 0%
Lysine 0.239mg 0.296mg 0%
Methionine 0.096mg 0.091mg 0%
Phenylalanine 0.185mg 0.176mg 0%
Valine 0.185mg 0.241mg 0%
Histidine 0.127mg 0.099mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
4% 13% 22% 60%
Protein: 4.1 g
Fats: 13 g
Carbs: 22.2 g
Water: 59.8 g
Other: 0.9 g
Contains more WaterWater +19.7%
Contains more FatsFats +577.1%
Contains more OtherOther +16.9%
~equal in Protein ~4.1g
~equal in Carbs ~22.2g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
65% 31% 4%
Saturated fat: Sat. Fat 7.46 g
Monounsaturated fat: Mono. Fat 3.49 g
Polyunsaturated fat: Poly. Fat 0.46 g
Contains less Sat. FatSaturated fat -96.9%
Contains more Poly. FatPolyunsaturated fat +134.3%
Contains more Mono. FatMonounsaturated fat +561%

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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. Soft serve - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173465/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.