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Quinoa vs. White wine — In-Depth Nutrition Comparison

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Summary of differences between quinoa and white wine

  • White wine has less manganese, copper, phosphorus, iron, magnesium, fiber, folate, zinc, vitamin B1, and vitamin B2 than quinoa.
  • Quinoa covers your daily need for manganese, 22% more than white wine.
  • The glycemic index of quinoa is higher.

These are the specific foods used in this comparison Quinoa, cooked and Alcoholic beverage, wine, table, white.

Infographic

Quinoa vs White wine 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
9
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 7.1% 2.7% 6.3% 10% 1.3% 3.3% 7.7% 0.65% 15% 0.55%
Contains more MagnesiumMagnesium +540%
Contains more CalciumCalcium +88.9%
Contains more PotassiumPotassium +142.3%
Contains more IronIron +451.9%
Contains more CopperCopper +4700%
Contains more ZincZinc +808.3%
Contains more PhosphorusPhosphorus +744.4%
Contains more ManganeseManganese +439.3%
Contains more SeleniumSelenium +2700%
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.
Quinoa
7
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 0% 0% 0% 0% 1.3% 3.5% 2% 2.7% 12% 0% 1% 0.75% 2.3%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +2040%
Contains more Vitamin B2Vitamin B2 +633.3%
Contains more Vitamin B3Vitamin B3 +281.5%
Contains more Vitamin B6Vitamin B6 +146%
Contains more FolateFolate +4100%
Contains more CholineCholine +434.9%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
3% 87% 10%
Protein: 0.07 g
Fats: 0 g
Carbs: 2.6 g
Water: 86.86 g
Other: 10.47 g
Contains more ProteinProtein +6185.7%
Contains more FatsFats +∞%
Contains more CarbsCarbs +719.2%
Contains more WaterWater +21.3%
Contains more OtherOther +1259.7%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa White wine
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in Sugar ok
Lower in price ok
Rich in minerals ok
Rich in vitamins ok
Lower in Cholesterol Equal

All nutrients comparison - raw data values

Nutrient Quinoa White wine DV% diff.
Manganese 0.631mg 0.117mg 22%
Copper 0.192mg 0.004mg 21%
Phosphorus 152mg 18mg 19%
Iron 1.49mg 0.27mg 15%
Magnesium 64mg 10mg 13%
Fiber 2.8g 0g 11%
Folate 42µg 1µg 10%
Zinc 1.09mg 0.12mg 9%
Protein 4.4g 0.07g 9%
Vitamin B1 0.107mg 0.005mg 9%
Starch 17.63g 7%
Polyunsaturated fat 1.078g 0g 7%
Vitamin B2 0.11mg 0.015mg 7%
Carbs 21.3g 2.6g 6%
Vitamin B6 0.123mg 0.05mg 6%
Selenium 2.8µg 0.1µg 5%
Vitamin E 0.63mg 0mg 4%
Potassium 172mg 71mg 3%
Choline 23mg 4.3mg 3%
Fats 1.92g 0g 3%
Calories 120kcal 82kcal 2%
Vitamin B3 0.412mg 0.108mg 2%
Vitamin B5 0.045mg 1%
Calcium 17mg 9mg 1%
Saturated fat 0.231g 0g 1%
Monounsaturated fat 0.528g 0g 1%
Net carbs 18.5g 2.6g N/A
Sugar 0.87g 0.96g N/A
Sodium 7mg 5mg 0%
Vitamin K 0µg 0.4µg 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

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa White wine
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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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%
Quinoa
2%
White wine
Minerals Daily Need Coverage Score
38%
Quinoa
6%
White wine

Comparison summary

Which food contains less Sodium?
White wine
White wine contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
White wine
White wine is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
White wine
White wine is lower in glycemic index (difference - 53)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.09g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. White wine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174837/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.