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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.

Infographic

Quinoa vs Spread 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
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%
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
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%
~equal in Zinc ~1.02mg

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
1
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%
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.12mg

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
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
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
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
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
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.
Quinoa Spread
Lower in Sugar ok
Lower in Glycemic Index ok
Rich in vitamins ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Quinoa Spread 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?

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

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%
Spread
Minerals Daily Need Coverage Score
38%
Quinoa
33%
Spread

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.746g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/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.