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  6. Whey vs. Quinoa

Whey vs. Quinoa — In-Depth Nutrition Comparison

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Differences between whey and quinoa

  • Whey has more vitamin B12, while quinoa has more manganese, copper, iron, phosphorus, magnesium, fiber, folate, zinc, and vitamin B6.
  • Quinoa's daily need coverage for manganese is 27% higher.

The food types used in this comparison are Whey, sweet, fluid and Quinoa, cooked.

Infographic

Whey vs Quinoa 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.
Whey
Whey
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 14% 14% 2.3% 1.3% 3.5% 20% 7% 0.13% 10%
Quinoa
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 CalciumCalcium +176.5%
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%
~equal in Potassium ~172mg

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.
Whey
Whey
5
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 0.33% 1% 0% 0% 9% 36% 1.4% 23% 7.2% 35% 0% 0.75% 8.7%
Quinoa
Quinoa
6
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +43.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Whey Quinoa DV% diff.
Manganese 0.001mg 0.631mg 27%
Copper 0.004mg 0.192mg 21%
Iron 0.06mg 1.49mg 18%
Phosphorus 46mg 152mg 15%
Magnesium 8mg 64mg 13%
Vitamin B12 0.28µg 0µg 12%
Fiber 0g 2.8g 11%
Folate 1µg 42µg 10%
Zinc 0.13mg 1.09mg 9%
Vitamin B5 0.383mg 8%
Protein 0.85g 4.4g 7%
Vitamin B6 0.031mg 0.123mg 7%
Polyunsaturated fat 0.011g 1.078g 7%
Starch 17.63g 7%
Vitamin B1 0.036mg 0.107mg 6%
Carbs 5.14g 21.3g 5%
Calories 27kcal 120kcal 5%
Vitamin B2 0.158mg 0.11mg 4%
Vitamin E 0mg 0.63mg 4%
Calcium 47mg 17mg 3%
Vitamin B3 0.074mg 0.412mg 2%
Selenium 1.9µg 2.8µg 2%
Sodium 54mg 7mg 2%
Fats 0.36g 1.92g 2%
Monounsaturated fat 0.1g 0.528g 1%
Cholesterol 2mg 0mg 1%
Choline 16mg 23mg 1%
Vitamin C 0.1mg 0mg 0%
Net carbs 5.14g 18.5g N/A
Potassium 161mg 172mg 0%
Sugar 5.14g 0.87g N/A
Vitamin A 3µg 0µg 0%
Saturated fat 0.23g 0.231g 0%
Tryptophan 0.013mg 0.052mg 0%
Threonine 0.054mg 0.131mg 0%
Isoleucine 0.047mg 0.157mg 0%
Leucine 0.078mg 0.261mg 0%
Lysine 0.068mg 0.239mg 0%
Methionine 0.016mg 0.096mg 0%
Phenylalanine 0.027mg 0.185mg 0%
Valine 0.046mg 0.185mg 0%
Histidine 0.016mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Whey
Whey
1
5% 93%
Protein: 0.85 g
Fats: 0.36 g
Carbs: 5.14 g
Water: 93.12 g
Other: 0.53 g
Quinoa
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 +30%
Contains more ProteinProtein +417.6%
Contains more FatsFats +433.3%
Contains more CarbsCarbs +314.4%
Contains more OtherOther +45.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Whey
Whey
1
67% 29% 3%
Saturated fat: Sat. Fat 0.23 g
Monounsaturated fat: Mono. Fat 0.1 g
Polyunsaturated fat: Poly. Fat 0.011 g
Quinoa
Quinoa
2
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 +428%
Contains more Poly. FatPolyunsaturated fat +9700%
~equal in Saturated fat ~0.231g

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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. Whey - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171282/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.