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  6. White chocolate vs. Quinoa

White chocolate vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between White chocolate and Quinoa

  • White chocolate is richer in Vitamin B12, Calcium, and Vitamin B2, yet Quinoa is richer in Manganese, Iron, Copper, Magnesium, Fiber, and Folate.
  • Daily need coverage for Saturated Fat from White chocolate is 96% higher.
  • Quinoa contains less Saturated Fat.

Food types used in this article are Candies, white chocolate and Quinoa, cooked.

Infographic

White chocolate 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.
White chocolate
White chocolate
4
:
6
Quinoa
Quinoa
Contains more Calcium +1070.6%
Contains more Phosphorus +15.8%
Contains more Potassium +66.3%
Contains more Selenium +60.7%
Contains more Iron +520.8%
Contains more Magnesium +433.3%
Contains less Sodium -92.2%
Contains more Zinc +47.3%
Contains more Copper +220%
Contains more Manganese +7787.5%
White chocolate
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 60% 9% 9% 76% 26% 12% 21% 20% 2% 25%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +1070.6%
Contains more Phosphorus +15.8%
Contains more Potassium +66.3%
Contains more Selenium +60.7%
Contains more Iron +520.8%
Contains more Magnesium +433.3%
Contains less Sodium -92.2%
Contains more Zinc +47.3%
Contains more Copper +220%
Contains more Manganese +7787.5%

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.
White chocolate
White chocolate
8
:
3
Quinoa
Quinoa
Contains more Vitamin A +500%
Contains more Vitamin E +52.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B6 +119.6%
Contains more Folate +500%
White chocolate
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 20% 0% 2% 16% 66% 14% 37% 13% 6% 70% 23%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin A +500%
Contains more Vitamin E +52.4%
Contains more Vitamin C +∞%
Contains more Vitamin B2 +156.4%
Contains more Vitamin B3 +80.8%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Contains more Vitamin B1 +69.8%
Contains more Vitamin B6 +119.6%
Contains more Folate +500%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
White chocolate
White chocolate
4
:
1
Quinoa
Quinoa
Contains more Protein +33.4%
Contains more Fats +1571.4%
Contains more Carbs +178.1%
Contains more Other +94.8%
Contains more Water +5408.5%
White chocolate
6% 32% 59%
Protein: 5.87 g
Fats: 32.09 g
Carbs: 59.24 g
Water: 1.3 g
Other: 1.5 g
Quinoa
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 Protein +33.4%
Contains more Fats +1571.4%
Contains more Carbs +178.1%
Contains more Other +94.8%
Contains more Water +5408.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
White chocolate
White chocolate
1
:
2
Quinoa
Quinoa
Contains more Monounsaturated Fat +1622.9%
Contains less Saturated Fat -98.8%
Equal in Polyunsaturated fat - 1.078
White chocolate
66% 31% 3%
Saturated Fat: 19.412 g
Monounsaturated Fat: 9.097 g
Polyunsaturated fat: 1.013 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains more Monounsaturated Fat +1622.9%
Contains less Saturated Fat -98.8%
Equal in Polyunsaturated fat - 1.078

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient White chocolate Quinoa Opinion
Net carbs 59.04g 18.5g White chocolate
Protein 5.87g 4.4g White chocolate
Fats 32.09g 1.92g White chocolate
Carbs 59.24g 21.3g White chocolate
Calories 539kcal 120kcal White chocolate
Starch 17.63g Quinoa
Sugar 59g 0.87g Quinoa
Fiber 0.2g 2.8g Quinoa
Calcium 199mg 17mg White chocolate
Iron 0.24mg 1.49mg Quinoa
Magnesium 12mg 64mg Quinoa
Phosphorus 176mg 152mg White chocolate
Potassium 286mg 172mg White chocolate
Sodium 90mg 7mg Quinoa
Zinc 0.74mg 1.09mg Quinoa
Copper 0.06mg 0.192mg Quinoa
Manganese 0.008mg 0.631mg Quinoa
Selenium 4.5µg 2.8µg White chocolate
Vitamin A 30IU 5IU White chocolate
Vitamin A RAE 9µg 0µg White chocolate
Vitamin E 0.96mg 0.63mg White chocolate
Vitamin C 0.5mg 0mg White chocolate
Vitamin B1 0.063mg 0.107mg Quinoa
Vitamin B2 0.282mg 0.11mg White chocolate
Vitamin B3 0.745mg 0.412mg White chocolate
Vitamin B5 0.608mg White chocolate
Vitamin B6 0.056mg 0.123mg Quinoa
Folate 7µg 42µg Quinoa
Vitamin B12 0.56µg 0µg White chocolate
Vitamin K 9.1µg 0µg White chocolate
Tryptophan 0.052mg Quinoa
Threonine 0.131mg Quinoa
Isoleucine 0.157mg Quinoa
Leucine 0.261mg Quinoa
Lysine 0.239mg Quinoa
Methionine 0.096mg Quinoa
Phenylalanine 0.185mg Quinoa
Valine 0.185mg Quinoa
Histidine 0.127mg Quinoa
Cholesterol 21mg 0mg Quinoa
Saturated Fat 19.412g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 9.097g 0.528g White chocolate
Polyunsaturated fat 1.013g 1.078g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
White chocolate Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories 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
22%
White chocolate
11%
Quinoa
Minerals Daily Need Coverage Score
26%
White chocolate
38%
Quinoa

Comparison summary

Which food is lower in glycemic index?
White chocolate
White chocolate is lower in glycemic index (difference - 12)
Which food is richer in vitamins?
White chocolate
White chocolate is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 58.13g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 83mg)
Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 21mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 19.181g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.5)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. White chocolate - https://fdc.nal.usda.gov/fdc-app.html#/food-details/167571/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.