Quinoa vs. Spread — In-Depth Nutrition Comparison
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Significant differences between quinoa and spread
- Quinoa has more manganese, magnesium, phosphorus, fiber, and folate; however, spread is richer in vitamin B12 and selenium.
- Spread covers your daily vitamin B12 needs 47% more than quinoa.
- Spread has 24 times less manganese than quinoa. Quinoa has 0.631mg of manganese, while spread has 0.026mg.
- Quinoa contains less saturated fat.
- Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of spread is 0.
Specific food types used in this comparison are Quinoa, cooked and Sandwich spread, pork, beef.
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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 | +700% |
| Contains more CalciumCalcium | +41.7% |
| Contains more PotassiumPotassium | +56.4% |
| Contains more IronIron | +88.6% |
| Contains more CopperCopper | +47.7% |
| Contains more PhosphorusPhosphorus | +157.6% |
| Contains less SodiumSodium | -99.3% |
| Contains more ManganeseManganese | +2326.9% |
| Contains more SeleniumSelenium | +246.4% |
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 FolateFolate | +2000% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin EVitamin E | +176.2% |
| Contains more Vitamin DVitamin D | +∞% |
| Contains more Vitamin B1Vitamin B1 | +60.7% |
| Contains more Vitamin B2Vitamin B2 | +21.8% |
| Contains more Vitamin B3Vitamin B3 | +319.9% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +170.9% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +78.4% |
| Contains more WaterWater | +18.8% |
| Contains more ProteinProtein | +74.1% |
| Contains more FatsFats | +803.1% |
| Contains more OtherOther | +261% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -96.1% |
| Contains more Mono. FatMonounsaturated fat | +1336.4% |
| Contains more Poly. FatPolyunsaturated fat | +137.9% |
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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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Rich in vitamins |
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| Lower in Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Vitamin B12 | 0µg | 1.12µg | 47% |
| Sodium | 7mg | 1013mg | 44% |
| Saturated fat | 0.231g | 5.977g | 26% |
| Manganese | 0.631mg | 0.026mg | 26% |
| Fats | 1.92g | 17.34g | 24% |
| Monounsaturated fat | 0.528g | 7.584g | 18% |
| Selenium | 2.8µg | 9.7µg | 13% |
| Phosphorus | 152mg | 59mg | 13% |
| Cholesterol | 0mg | 38mg | 13% |
| Magnesium | 64mg | 8mg | 13% |
| Polyunsaturated fat | 1.078g | 2.565g | 10% |
| Folate | 42µg | 2µg | 10% |
| Fiber | 2.8g | 0.2g | 10% |
| Iron | 1.49mg | 0.79mg | 9% |
| Vitamin B5 | 0.43mg | 9% | |
| Vitamin B3 | 0.412mg | 1.73mg | 8% |
| Starch | 17.63g | 7% | |
| Copper | 0.192mg | 0.13mg | 7% |
| Choline | 23mg | 62.3mg | 7% |
| Vitamin E | 0.63mg | 1.74mg | 7% |
| Protein | 4.4g | 7.66g | 7% |
| Calories | 120kcal | 235kcal | 6% |
| Vitamin B1 | 0.107mg | 0.172mg | 5% |
| Vitamin D | 0µg | 0.6µg | 3% |
| Vitamin D | 0IU | 22IU | 3% |
| Carbs | 21.3g | 11.94g | 3% |
| Vitamin A | 0µg | 26µg | 3% |
| Potassium | 172mg | 110mg | 2% |
| Vitamin B2 | 0.11mg | 0.134mg | 2% |
| Zinc | 1.09mg | 1.02mg | 1% |
| Vitamin K | 0µg | 1.6µg | 1% |
| Calcium | 17mg | 12mg | 1% |
| Net carbs | 18.5g | 11.74g | N/A |
| Sugar | 0.87g | 0g | N/A |
| Vitamin B6 | 0.123mg | 0.12mg | 0% |
| Tryptophan | 0.052mg | 0.082mg | 0% |
| Threonine | 0.131mg | 0.334mg | 0% |
| Isoleucine | 0.157mg | 0.334mg | 0% |
| Leucine | 0.261mg | 0.6mg | 0% |
| Lysine | 0.239mg | 0.663mg | 0% |
| Methionine | 0.096mg | 0.196mg | 0% |
| Phenylalanine | 0.185mg | 0.301mg | 0% |
| Valine | 0.185mg | 0.356mg | 0% |
| Histidine | 0.127mg | 0.279mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | 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%
33%
Comparison summary
Which food is lower in Sugar?
Spread is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Spread is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 5.746g)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is cheaper?
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The foods are relatively equal in price ($)