Quinoa vs. Waffle — In-Depth Nutrition Comparison
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The main differences between quinoa and waffle
- Quinoa is richer in manganese, copper, and magnesium, yet waffle is richer in selenium, calcium, vitamin B2, and vitamin B1.
- Daily need coverage for selenium for waffle is 79% higher.
- Quinoa contains 3 times more magnesium than waffle. Quinoa contains 64mg of magnesium, while waffle contains 19mg.
- Quinoa contains less saturated fat.
- Quinoa has a lower glycemic index than waffle.
Food types used in this article are Quinoa, cooked and Waffles, plain, prepared from recipe.
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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 | +236.8% |
| Contains more CopperCopper | +209.7% |
| Contains more ZincZinc | +60.3% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +138.1% |
| Contains more CalciumCalcium | +1400% |
| Contains more IronIron | +55% |
| Contains more PhosphorusPhosphorus | +25% |
| Contains more SeleniumSelenium | +1550% |
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 B6Vitamin B6 | +119.6% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +145.8% |
| Contains more Vitamin B2Vitamin B2 | +215.5% |
| Contains more Vitamin B3Vitamin B3 | +403.2% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 2.8µg | 46.2µg | 79% |
| Polyunsaturated fat | 1.078g | 6.785g | 38% |
| Calcium | 17mg | 255mg | 24% |
| Cholesterol | 0mg | 69mg | 23% |
| Sodium | 7mg | 511mg | 22% |
| Fats | 1.92g | 14.1g | 19% |
| Vitamin B2 | 0.11mg | 0.347mg | 18% |
| Manganese | 0.631mg | 0.265mg | 16% |
| Copper | 0.192mg | 0.062mg | 14% |
| Vitamin B1 | 0.107mg | 0.263mg | 13% |
| Saturated fat | 0.231g | 2.866g | 12% |
| Magnesium | 64mg | 19mg | 11% |
| Fiber | 2.8g | 11% | |
| Vitamin B5 | 0.485mg | 10% | |
| Iron | 1.49mg | 2.31mg | 10% |
| Vitamin B3 | 0.412mg | 2.073mg | 10% |
| Vitamin B12 | 0µg | 0.25µg | 10% |
| Calories | 120kcal | 291kcal | 9% |
| Vitamin A | 0µg | 65µg | 7% |
| Protein | 4.4g | 7.9g | 7% |
| Monounsaturated fat | 0.528g | 3.521g | 7% |
| Starch | 17.63g | 7% | |
| Phosphorus | 152mg | 190mg | 5% |
| Vitamin B6 | 0.123mg | 0.056mg | 5% |
| Choline | 23mg | 4% | |
| Zinc | 1.09mg | 0.68mg | 4% |
| Vitamin E | 0.63mg | 4% | |
| Carbs | 21.3g | 32.9g | 4% |
| Folate | 42µg | 46µg | 1% |
| Vitamin C | 0mg | 0.4mg | 0% |
| Net carbs | 18.5g | 32.9g | N/A |
| Potassium | 172mg | 159mg | 0% |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.052mg | 0.099mg | 0% |
| Threonine | 0.131mg | 0.289mg | 0% |
| Isoleucine | 0.157mg | 0.362mg | 0% |
| Leucine | 0.261mg | 0.63mg | 0% |
| Lysine | 0.239mg | 0.384mg | 0% |
| Methionine | 0.096mg | 0.179mg | 0% |
| Phenylalanine | 0.185mg | 0.395mg | 0% |
| Valine | 0.185mg | 0.409mg | 0% |
| Histidine | 0.127mg | 0.187mg | 0% |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 0.006g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +70.5% |
| Contains more ProteinProtein | +79.5% |
| Contains more FatsFats | +634.4% |
| Contains more CarbsCarbs | +54.5% |
| Contains more OtherOther | +302.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -91.9% |
| Contains more Mono. FatMonounsaturated fat | +566.9% |
| Contains more Poly. FatPolyunsaturated fat | +529.4% |
