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Quinoa vs. Garlic powder — In-Depth Nutrition Comparison

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What are the differences between quinoa and garlic powder?

  • Garlic powder is richer than quinoa in vitamin B6, iron, selenium, copper, phosphorus, potassium, vitamin B1, fiber, zinc, and manganese.
  • Garlic powder's daily need coverage for vitamin B6 is 118% more.
  • The glycemic index of garlic powder is lower.

We used Quinoa, cooked and Spices, garlic powder types in this article.

Infographic

Quinoa vs Garlic powder 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
1
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 55% 24% 105% 212% 178% 82% 177% 7.8% 128% 130%
Contains less SodiumSodium -88.3%
Contains more MagnesiumMagnesium +20.3%
Contains more CalciumCalcium +364.7%
Contains more PotassiumPotassium +593.6%
Contains more IronIron +279.2%
Contains more CopperCopper +177.6%
Contains more ZincZinc +174.3%
Contains more PhosphorusPhosphorus +172.4%
Contains more ManganeseManganese +55.2%
Contains more SeleniumSelenium +753.6%

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
0
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 4% 0% 13% 0% 109% 33% 15% 45% 382% 0% 1% 35% 37%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +306.5%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B3Vitamin B3 +93.2%
Contains more Vitamin B6Vitamin B6 +1244.7%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +11.9%
Contains more CholineCholine +193.5%
~equal in Vitamin A ~0µg
~equal in Vitamin E ~0.67mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
17% 73% 6% 4%
Protein: 16.55 g
Fats: 0.73 g
Carbs: 72.73 g
Water: 6.45 g
Other: 3.54 g
Contains more FatsFats +163%
Contains more WaterWater +1010.2%
Contains more ProteinProtein +276.1%
Contains more CarbsCarbs +241.5%
Contains more OtherOther +359.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
46% 21% 33%
Saturated fat: Sat. Fat 0.249 g
Monounsaturated fat: Mono. Fat 0.115 g
Polyunsaturated fat: Poly. Fat 0.178 g
Contains more Mono. FatMonounsaturated fat +359.1%
Contains more Poly. FatPolyunsaturated fat +505.6%
~equal in Saturated fat ~0.249g

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
84% 3% 13%
Starch: 0 g
Sucrose: 2.05 g
Glucose: 0.07 g
Fructose: 0.31 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
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 Garlic powder
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in price ok
Lower in Glycemic Index ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Quinoa Garlic powder DV% diff.
Vitamin B6 0.123mg 1.654mg 118%
Iron 1.49mg 5.65mg 52%
Selenium 2.8µg 23.9µg 38%
Copper 0.192mg 0.533mg 38%
Phosphorus 152mg 414mg 37%
Potassium 172mg 1193mg 30%
Vitamin B1 0.107mg 0.435mg 27%
Fiber 2.8g 9g 25%
Protein 4.4g 16.55g 24%
Carbs 21.3g 72.73g 17%
Zinc 1.09mg 2.99mg 17%
Manganese 0.631mg 0.979mg 15%
Vitamin B5 0.743mg 15%
Calories 120kcal 331kcal 11%
Choline 23mg 67.5mg 8%
Starch 17.63g 7%
Calcium 17mg 79mg 6%
Polyunsaturated fat 1.078g 0.178g 6%
Magnesium 64mg 77mg 3%
Vitamin B2 0.11mg 0.141mg 2%
Vitamin B3 0.412mg 0.796mg 2%
Sodium 7mg 60mg 2%
Fats 1.92g 0.73g 2%
Folate 42µg 47µg 1%
Vitamin C 0mg 1.2mg 1%
Monounsaturated fat 0.528g 0.115g 1%
Net carbs 18.5g 63.73g N/A
Sugar 0.87g 2.43g N/A
Vitamin E 0.63mg 0.67mg 0%
Vitamin K 0µg 0.4µg 0%
Saturated fat 0.231g 0.249g 0%
Tryptophan 0.052mg 0.121mg 0%
Threonine 0.131mg 0.374mg 0%
Isoleucine 0.157mg 0.414mg 0%
Leucine 0.261mg 0.728mg 0%
Lysine 0.239mg 0.768mg 0%
Methionine 0.096mg 0.111mg 0%
Phenylalanine 0.185mg 0.525mg 0%
Valine 0.185mg 0.667mg 0%
Histidine 0.127mg 0.263mg 0%
Fructose 0.31g 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.012g N/A
Omega-6 - Eicosadienoic acid 0.022g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Garlic powder
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
52%
Garlic powder
Minerals Daily Need Coverage Score
38%
Quinoa
110%
Garlic powder

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.56g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 53mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 0.018g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.8)
Which food is lower in glycemic index?
Garlic powder
Garlic powder is lower in glycemic index (difference - 48)
Which food is richer in minerals?
Garlic powder
Garlic powder is relatively richer in minerals
Which food is richer in vitamins?
Garlic powder
Garlic powder is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Garlic powder - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171325/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.