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Spread vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between spread and quinoa

  • Spread has more vitamin B12 and selenium; however, quinoa is richer in manganese, magnesium, phosphorus, fiber, and folate.
  • Spread covers your daily vitamin B12 needs 47% more than quinoa.
  • Quinoa has a higher glycemic index. The glycemic index of quinoa is 53, while the glycemic index of spread is 0.

Specific food types used in this comparison are Sandwich spread, pork, beef and Quinoa, cooked.

Infographic

Spread vs Quinoa 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.
Spread
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.6% 9.7% 30% 43% 28% 25% 132% 3.4% 53%
Quinoa
8
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%
Contains more SeleniumSelenium +246.4%
Contains more MagnesiumMagnesium +700%
Contains more CalciumCalcium +41.7%
Contains more PotassiumPotassium +56.4%
Contains more IronIron +88.6%
Contains more CopperCopper +47.7%
Contains more PhosphorusPhosphorus +157.6%
Contains less SodiumSodium -99.3%
Contains more ManganeseManganese +2326.9%
~equal in Zinc ~1.09mg

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.
Spread
10
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% 8.7% 35% 9% 43% 31% 32% 26% 28% 140% 4% 1.5% 34%
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%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +176.2%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B1Vitamin B1 +60.7%
Contains more Vitamin B2Vitamin B2 +21.8%
Contains more Vitamin B3Vitamin B3 +319.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +170.9%
Contains more FolateFolate +2000%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.123mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Spread
3
8% 17% 12% 60% 3%
Protein: 7.66 g
Fats: 17.34 g
Carbs: 11.94 g
Water: 60.28 g
Other: 2.78 g
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +74.1%
Contains more FatsFats +803.1%
Contains more OtherOther +261%
Contains more CarbsCarbs +78.4%
Contains more WaterWater +18.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Spread
2
37% 47% 16%
Saturated fat: Sat. Fat 5.977 g
Monounsaturated fat: Mono. Fat 7.584 g
Polyunsaturated fat: Poly. Fat 2.565 g
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
Contains more Mono. FatMonounsaturated fat +1336.4%
Contains more Poly. FatPolyunsaturated fat +137.9%
Contains less Sat. FatSaturated fat -96.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Spread Quinoa DV% diff.
Vitamin B12 1.12µg 0µg 47%
Sodium 1013mg 7mg 44%
Saturated fat 5.977g 0.231g 26%
Manganese 0.026mg 0.631mg 26%
Fats 17.34g 1.92g 24%
Monounsaturated fat 7.584g 0.528g 18%
Selenium 9.7µg 2.8µg 13%
Phosphorus 59mg 152mg 13%
Cholesterol 38mg 0mg 13%
Magnesium 8mg 64mg 13%
Polyunsaturated fat 2.565g 1.078g 10%
Folate 2µg 42µg 10%
Fiber 0.2g 2.8g 10%
Iron 0.79mg 1.49mg 9%
Vitamin B5 0.43mg 9%
Vitamin B3 1.73mg 0.412mg 8%
Starch 17.63g 7%
Copper 0.13mg 0.192mg 7%
Choline 62.3mg 23mg 7%
Vitamin E 1.74mg 0.63mg 7%
Protein 7.66g 4.4g 7%
Calories 235kcal 120kcal 6%
Vitamin B1 0.172mg 0.107mg 5%
Vitamin D 0.6µg 0µg 3%
Vitamin D 22IU 0IU 3%
Carbs 11.94g 21.3g 3%
Vitamin A 26µg 0µg 3%
Potassium 110mg 172mg 2%
Vitamin B2 0.134mg 0.11mg 2%
Zinc 1.02mg 1.09mg 1%
Vitamin K 1.6µg 0µg 1%
Calcium 12mg 17mg 1%
Net carbs 11.74g 18.5g N/A
Sugar 0g 0.87g N/A
Vitamin B6 0.12mg 0.123mg 0%
Tryptophan 0.082mg 0.052mg 0%
Threonine 0.334mg 0.131mg 0%
Isoleucine 0.334mg 0.157mg 0%
Leucine 0.6mg 0.261mg 0%
Lysine 0.663mg 0.239mg 0%
Methionine 0.196mg 0.096mg 0%
Phenylalanine 0.301mg 0.185mg 0%
Valine 0.356mg 0.185mg 0%
Histidine 0.279mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Which food is preferable for your diet?

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

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
30%
Spread
11%
Quinoa
Minerals Daily Need Coverage Score
33%
Spread
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Spread
Spread is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Spread
Spread is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Spread
Spread is relatively richer in vitamins
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 38mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 1006mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.746g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Spread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174583/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.