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Water vs. Quinoa — In-Depth Nutrition Comparison

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How are water and quinoa 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).

Beverages, water, tap, well and Quinoa, cooked are the varieties used in this article.

Infographic

Water 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.
Water
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0.71% 0.9% 0% 0% 5.3% 0.27% 0% 0.65% 0% 0%
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%
Contains less SodiumSodium -28.6%
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 +∞%

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.
Water
0
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% 0% 0% 0% 0% 0% 0% 0% 0% 0%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Water
1
100%
Protein: 0 g
Fats: 0 g
Carbs: 0 g
Water: 99.9 g
Other: 0.1 g
Quinoa
4
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 WaterWater +39.5%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more CarbsCarbs +∞%
Contains more OtherOther +670%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Water Quinoa DV% diff.
Manganese 0mg 0.631mg 27%
Phosphorus 0mg 152mg 22%
Copper 0.016mg 0.192mg 20%
Iron 0mg 1.49mg 19%
Magnesium 1mg 64mg 15%
Folate 42µg 11%
Fiber 0g 2.8g 11%
Zinc 0.01mg 1.09mg 10%
Vitamin B1 0.107mg 9%
Vitamin B6 0.123mg 9%
Protein 0g 4.4g 9%
Vitamin B2 0.11mg 8%
Polyunsaturated fat 1.078g 7%
Carbs 0g 21.3g 7%
Starch 17.63g 7%
Calories 0kcal 120kcal 6%
Selenium 2.8µg 5%
Potassium 0mg 172mg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Fats 0g 1.92g 3%
Vitamin B3 0.412mg 3%
Calcium 3mg 17mg 1%
Saturated fat 0.231g 1%
Monounsaturated fat 0.528g 1%
Net carbs 0g 18.5g N/A
Sugar 0.87g N/A
Sodium 5mg 7mg 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?

ok
ok
is better in case of low diet
Water Quinoa
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
0%
Water
11%
Quinoa
Minerals Daily Need Coverage Score
1%
Water
38%
Quinoa

Comparison summary

Which food is lower in Cholesterol?
Water
Water is lower in Cholesterol (difference - 0mg)
Which food is lower in Sugar?
Water
Water is lower in Sugar (difference - 0.87g)
Which food contains less Sodium?
Water
Water contains less Sodium (difference - 2mg)
Which food is lower in Saturated fat?
Water
Water is lower in Saturated fat (difference - 0.231g)
Which food is lower in glycemic index?
Water
Water is lower in glycemic index (difference - 53)
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 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. Water - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175096/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.