Quinoa vs. Sugar — In-Depth Nutrition Comparison
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Important differences between quinoa and sugar
- Sugar has less manganese, phosphorus, copper, iron, magnesium, fiber, folate, zinc, vitamin B6, and vitamin B1.
- Quinoa's daily need coverage for manganese is 27% more.
- Sugar has a higher glycemic index than quinoa.
The food varieties used in the comparison are Quinoa, cooked and Sugars, granulated.
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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 | +∞% |
| Contains more CalciumCalcium | +1600% |
| Contains more PotassiumPotassium | +8500% |
| Contains more IronIron | +2880% |
| Contains more CopperCopper | +2642.9% |
| Contains more ZincZinc | +10800% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +15675% |
| Contains more SeleniumSelenium | +366.7% |
| Contains less SodiumSodium | -85.7% |
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 Vitamin EVitamin E | +∞% |
| Contains more Vitamin B1Vitamin B1 | +∞% |
| Contains more Vitamin B2Vitamin B2 | +478.9% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.004mg | 27% |
| Carbs | 21.3g | 99.98g | 26% |
| Phosphorus | 152mg | 0mg | 22% |
| Copper | 0.192mg | 0.007mg | 21% |
| Iron | 1.49mg | 0.05mg | 18% |
| Magnesium | 64mg | 0mg | 15% |
| Calories | 120kcal | 387kcal | 13% |
| Folate | 42µg | 0µg | 11% |
| Fiber | 2.8g | 0g | 11% |
| Zinc | 1.09mg | 0.01mg | 10% |
| Vitamin B6 | 0.123mg | 0mg | 9% |
| Protein | 4.4g | 0g | 9% |
| Vitamin B1 | 0.107mg | 0mg | 9% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0g | 7% |
| Vitamin B2 | 0.11mg | 0.019mg | 7% |
| Potassium | 172mg | 2mg | 5% |
| Choline | 23mg | 0mg | 4% |
| Vitamin E | 0.63mg | 0mg | 4% |
| Selenium | 2.8µg | 0.6µg | 4% |
| Vitamin B3 | 0.412mg | 0mg | 3% |
| Fats | 1.92g | 0g | 3% |
| Calcium | 17mg | 1mg | 2% |
| Monounsaturated fat | 0.528g | 0g | 1% |
| Saturated fat | 0.231g | 0g | 1% |
| Net carbs | 18.5g | 99.98g | N/A |
| Sugar | 0.87g | 99.8g | N/A |
| Sodium | 7mg | 1mg | 0% |
| 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% | |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more WaterWater | +357950% |
| Contains more OtherOther | +∞% |
| Contains more CarbsCarbs | +369.4% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
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~equal in
Fructose
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~equal in
Lactose
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~equal in
Maltose
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~equal in
Galactose
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