Quinoa vs. Water — In-Depth Nutrition Comparison
Compare
How are quinoa and water different?
- Quinoa has more manganese, phosphorus, copper, iron, magnesium, fiber, zinc, and potassium than water.
- Daily need coverage for manganese for quinoa is 27% higher.
- Water has a lower glycemic index (0) than quinoa (53).
Quinoa, cooked and Beverages, water, tap, well are the varieties used in this article.
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.
| Contains more MagnesiumMagnesium | +6300% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +∞% |
| Contains more IronIron | +∞% |
| Contains more CopperCopper | +1100% |
| Contains more ZincZinc | +10800% |
| Contains more PhosphorusPhosphorus | +∞% |
| Contains more ManganeseManganese | +∞% |
| Contains more SeleniumSelenium | +∞% |
| Contains less SodiumSodium | -28.6% |
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 | +∞% |
| Contains more Vitamin B3Vitamin B3 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +∞% |
| Contains more FolateFolate | +∞% |
| Contains more CholineCholine | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +∞% |
| Contains more FatsFats | +∞% |
| Contains more CarbsCarbs | +∞% |
| Contains more OtherOther | +670% |
| Contains more WaterWater | +39.5% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
 |
 |
||
| Lower in Cholesterol |
|
||
| Lower in Sugar |
|
||
| Lower in Sodium |
|
||
| Lower in Saturated fat |
|
||
| Lower in Glycemic Index |
|
||
| Rich in minerals |
|
||
| Rich in vitamins |
|
||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 0mg | 27% |
| Phosphorus | 152mg | 0mg | 22% |
| Copper | 0.192mg | 0.016mg | 20% |
| Iron | 1.49mg | 0mg | 19% |
| Magnesium | 64mg | 1mg | 15% |
| Folate | 42µg | 11% | |
| Fiber | 2.8g | 0g | 11% |
| Zinc | 1.09mg | 0.01mg | 10% |
| Vitamin B1 | 0.107mg | 9% | |
| Vitamin B6 | 0.123mg | 9% | |
| Protein | 4.4g | 0g | 9% |
| Vitamin B2 | 0.11mg | 8% | |
| Polyunsaturated fat | 1.078g | 7% | |
| Carbs | 21.3g | 0g | 7% |
| Starch | 17.63g | 7% | |
| Calories | 120kcal | 0kcal | 6% |
| Selenium | 2.8µg | 5% | |
| Potassium | 172mg | 0mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Fats | 1.92g | 0g | 3% |
| Vitamin B3 | 0.412mg | 3% | |
| Calcium | 17mg | 3mg | 1% |
| Saturated fat | 0.231g | 1% | |
| Monounsaturated fat | 0.528g | 1% | |
| Net carbs | 18.5g | 0g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 7mg | 5mg | 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 | N/A |
Which food is preferable for your diet?
is better in case of low diet
|
|
|
| Low Calories diet |
|
|
| Low Fats diet |
|
|
| Low Carbs diet |
|
|
| Low Glycemic Index diet |
|
People also compare
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%
0%
Minerals Daily Need Coverage Score
38%
1%
Comparison summary
Which food is lower in Cholesterol?
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Water contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Water is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Water is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food is cheaper?
?
The foods are relatively equal in price ($)