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  6. Quinoa vs. Sweet roll

Quinoa vs. Sweet roll — In-Depth Nutrition Comparison

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Summary of differences between quinoa and sweet roll

  • Quinoa has more manganese, copper, and magnesium; however, sweet roll is higher in selenium, vitamin B1, vitamin B3, and vitamin B2.
  • Sweet roll covers your daily need for selenium, 26% more than quinoa.
  • Quinoa has 4 times more magnesium than sweet roll. While quinoa has 64mg of magnesium, sweet roll has only 17mg.
  • Quinoa has less saturated fat.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Sweet rolls, cinnamon, commercially prepared with raisins.

Infographic

Quinoa vs Sweet roll 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 12% 22% 9.8% 60% 29% 16% 33% 40% 39% 93%
Contains more MagnesiumMagnesium +276.5%
Contains more PotassiumPotassium +55%
Contains more CopperCopper +118.2%
Contains more ZincZinc +84.7%
Contains more PhosphorusPhosphorus +100%
Contains less SodiumSodium -97.7%
Contains more ManganeseManganese +110.3%
Contains more CalciumCalcium +323.5%
Contains more SeleniumSelenium +507.1%
~equal in Iron ~1.6mg

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
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%
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 6.7% 21% 40% 0% 81% 61% 45% 24% 25% 18% 11% 54% 23%
Contains more Vitamin B6Vitamin B6 +15%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +215.9%
Contains more Vitamin B1Vitamin B1 +202.8%
Contains more Vitamin B2Vitamin B2 +140.9%
Contains more Vitamin B3Vitamin B3 +478.6%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +71.4%
Contains more CholineCholine +79.6%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Sweet roll DV% diff.
Polyunsaturated fat 1.078g 7.473g 43%
Selenium 2.8µg 17µg 26%
Fats 1.92g 16.4g 22%
Cholesterol 0mg 66mg 22%
Vitamin B1 0.107mg 0.324mg 18%
Manganese 0.631mg 0.3mg 14%
Sodium 7mg 304mg 13%
Saturated fat 0.231g 3.079g 13%
Calories 120kcal 372kcal 13%
Copper 0.192mg 0.088mg 12%
Vitamin B3 0.412mg 2.384mg 12%
Vitamin B2 0.11mg 0.265mg 12%
Magnesium 64mg 17mg 11%
Monounsaturated fat 0.528g 4.797g 11%
Phosphorus 152mg 76mg 11%
Carbs 21.3g 50.9g 10%
Vitamin E 0.63mg 1.99mg 9%
Vitamin B5 0.406mg 8%
Folate 42µg 72µg 8%
Vitamin A 0µg 62µg 7%
Starch 17.63g 7%
Calcium 17mg 72mg 6%
Vitamin B12 0µg 0.14µg 6%
Zinc 1.09mg 0.59mg 5%
Protein 4.4g 6.2g 4%
Vitamin K 0µg 4.4µg 4%
Choline 23mg 41.3mg 3%
Fiber 2.8g 2.4g 2%
Vitamin C 0mg 2mg 2%
Potassium 172mg 111mg 2%
Vitamin B6 0.123mg 0.107mg 1%
Iron 1.49mg 1.6mg 1%
Net carbs 18.5g 48.5g N/A
Sugar 0.87g 31.73g N/A
Tryptophan 0.052mg 0.074mg 0%
Threonine 0.131mg 0.211mg 0%
Isoleucine 0.157mg 0.259mg 0%
Leucine 0.261mg 0.458mg 0%
Lysine 0.239mg 0.243mg 0%
Methionine 0.096mg 0.117mg 0%
Phenylalanine 0.185mg 0.3mg 0%
Valine 0.185mg 0.291mg 0%
Histidine 0.127mg 0.145mg 0%
Omega-3 - DHA 0.015g 0.004g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
6% 16% 51% 25% 2%
Protein: 6.2 g
Fats: 16.4 g
Carbs: 50.9 g
Water: 24.8 g
Other: 1.7 g
Contains more WaterWater +188.8%
Contains more ProteinProtein +40.9%
Contains more FatsFats +754.2%
Contains more CarbsCarbs +139%
Contains more OtherOther +120.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
20% 31% 49%
Saturated fat: Sat. Fat 3.079 g
Monounsaturated fat: Mono. Fat 4.797 g
Polyunsaturated fat: Poly. Fat 7.473 g
Contains less Sat. FatSaturated fat -92.5%
Contains more Mono. FatMonounsaturated fat +808.5%
Contains more Poly. FatPolyunsaturated fat +593.2%

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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. Sweet roll - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175034/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.