Quinoa vs. Whey — In-Depth Nutrition Comparison
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Differences between quinoa and whey
- Quinoa has more manganese, copper, iron, phosphorus, magnesium, fiber, folate, zinc, and vitamin B6, while whey has more vitamin B12.
- Quinoa's daily need coverage for manganese is 27% higher.
The food types used in this comparison are Quinoa, cooked and Whey, sweet, fluid.
Infographic
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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 | +700% |
| Contains more IronIron | +2383.3% |
| Contains more CopperCopper | +4700% |
| Contains more ZincZinc | +738.5% |
| Contains more PhosphorusPhosphorus | +230.4% |
| Contains less SodiumSodium | -87% |
| Contains more ManganeseManganese | +63000% |
| Contains more SeleniumSelenium | +47.4% |
| Contains more CalciumCalcium | +176.5% |
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 | +197.2% |
| Contains more Vitamin B3Vitamin B3 | +456.8% |
| Contains more Vitamin B6Vitamin B6 | +296.8% |
| Contains more FolateFolate | +4100% |
| Contains more CholineCholine | +43.8% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +43.6% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.001mg | 27% |
| Copper | 0.192mg | 0.004mg | 21% |
| Iron | 1.49mg | 0.06mg | 18% |
| Phosphorus | 152mg | 46mg | 15% |
| Magnesium | 64mg | 8mg | 13% |
| Vitamin B12 | 0µg | 0.28µg | 12% |
| Fiber | 2.8g | 0g | 11% |
| Folate | 42µg | 1µg | 10% |
| Zinc | 1.09mg | 0.13mg | 9% |
| Vitamin B5 | 0.383mg | 8% | |
| Protein | 4.4g | 0.85g | 7% |
| Vitamin B6 | 0.123mg | 0.031mg | 7% |
| Polyunsaturated fat | 1.078g | 0.011g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.107mg | 0.036mg | 6% |
| Carbs | 21.3g | 5.14g | 5% |
| Calories | 120kcal | 27kcal | 5% |
| Vitamin B2 | 0.11mg | 0.158mg | 4% |
| Vitamin E | 0.63mg | 0mg | 4% |
| Calcium | 17mg | 47mg | 3% |
| Vitamin B3 | 0.412mg | 0.074mg | 2% |
| Selenium | 2.8µg | 1.9µg | 2% |
| Sodium | 7mg | 54mg | 2% |
| Fats | 1.92g | 0.36g | 2% |
| Monounsaturated fat | 0.528g | 0.1g | 1% |
| Cholesterol | 0mg | 2mg | 1% |
| Choline | 23mg | 16mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 18.5g | 5.14g | N/A |
| Potassium | 172mg | 161mg | 0% |
| Sugar | 0.87g | 5.14g | N/A |
| Vitamin A | 0µg | 3µg | 0% |
| Saturated fat | 0.231g | 0.23g | 0% |
| Tryptophan | 0.052mg | 0.013mg | 0% |
| Threonine | 0.131mg | 0.054mg | 0% |
| Isoleucine | 0.157mg | 0.047mg | 0% |
| Leucine | 0.261mg | 0.078mg | 0% |
| Lysine | 0.239mg | 0.068mg | 0% |
| Methionine | 0.096mg | 0.016mg | 0% |
| Phenylalanine | 0.185mg | 0.027mg | 0% |
| Valine | 0.185mg | 0.046mg | 0% |
| Histidine | 0.127mg | 0.016mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +417.6% |
| Contains more FatsFats | +433.3% |
| Contains more CarbsCarbs | +314.4% |
| Contains more OtherOther | +45.3% |
| Contains more WaterWater | +30% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +428% |
| Contains more Poly. FatPolyunsaturated fat | +9700% |
~equal in
Saturated fat
~0.23g
