Yogurt vs. Quinoa — In-Depth Nutrition Comparison
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Summary of differences between yogurt and quinoa
- Yogurt has more vitamin B12, vitamin B2, selenium, and calcium; however, quinoa is higher in manganese, copper, iron, magnesium, fiber, and folate.
- Yogurt covers your daily need for vitamin B12, 31% more than quinoa.
- Yogurt has 6 times more calcium than quinoa. While yogurt has 110mg of calcium, quinoa has only 17mg.
- The glycemic index of quinoa is higher.
These are the specific foods used in this comparison Yogurt, Greek, plain, nonfat and Quinoa, cooked.
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.
| Contains more CalciumCalcium | +547.1% |
| Contains more SeleniumSelenium | +246.4% |
| Contains more MagnesiumMagnesium | +481.8% |
| Contains more PotassiumPotassium | +22% |
| Contains more IronIron | +2028.6% |
| Contains more CopperCopper | +1029.4% |
| Contains more ZincZinc | +109.6% |
| Contains more PhosphorusPhosphorus | +12.6% |
| Contains less SodiumSodium | -80.6% |
| Contains more ManganeseManganese | +6911.1% |
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.
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B2Vitamin B2 | +152.7% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B12Vitamin B12 | +∞% |
| Contains more Vitamin EVitamin E | +6200% |
| Contains more Vitamin B1Vitamin B1 | +365.2% |
| Contains more Vitamin B3Vitamin B3 | +98.1% |
| Contains more Vitamin B6Vitamin B6 | +95.2% |
| Contains more FolateFolate | +500% |
| Contains more CholineCholine | +52.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B12 | 0.75µg | 0µg | 31% |
| Manganese | 0.009mg | 0.631mg | 27% |
| Copper | 0.017mg | 0.192mg | 19% |
| Iron | 0.07mg | 1.49mg | 18% |
| Selenium | 9.7µg | 2.8µg | 13% |
| Vitamin B2 | 0.278mg | 0.11mg | 13% |
| Magnesium | 11mg | 64mg | 13% |
| Protein | 10.19g | 4.4g | 12% |
| Fiber | 0g | 2.8g | 11% |
| Calcium | 110mg | 17mg | 9% |
| Folate | 7µg | 42µg | 9% |
| Vitamin B5 | 0.331mg | 7% | |
| Starch | 17.63g | 7% | |
| Vitamin B1 | 0.023mg | 0.107mg | 7% |
| Polyunsaturated fat | 0.012g | 1.078g | 7% |
| Carbs | 3.6g | 21.3g | 6% |
| Vitamin B6 | 0.063mg | 0.123mg | 5% |
| Zinc | 0.52mg | 1.09mg | 5% |
| Vitamin E | 0.01mg | 0.63mg | 4% |
| Calories | 59kcal | 120kcal | 3% |
| Fats | 0.39g | 1.92g | 2% |
| Phosphorus | 135mg | 152mg | 2% |
| Cholesterol | 5mg | 0mg | 2% |
| Monounsaturated fat | 0.053g | 0.528g | 1% |
| Vitamin B3 | 0.208mg | 0.412mg | 1% |
| Potassium | 141mg | 172mg | 1% |
| Sodium | 36mg | 7mg | 1% |
| Choline | 15.1mg | 23mg | 1% |
| Saturated fat | 0.117g | 0.231g | 1% |
| Net carbs | 3.6g | 18.5g | N/A |
| Sugar | 3.24g | 0.87g | N/A |
| Vitamin A | 1µg | 0µg | 0% |
| Trans fat | 0.006g | N/A | |
| 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 | 0g | 0.015g | N/A |
| Omega-3 - ALA | 0.001g | N/A | |
| Omega-6 - Linoleic acid | 0.01g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +131.6% |
| Contains more WaterWater | +18.8% |
| Contains more FatsFats | +392.3% |
| Contains more CarbsCarbs | +491.7% |
~equal in
Other
~0.77g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.4% |
| Contains more Mono. FatMonounsaturated fat | +896.2% |
| Contains more Poly. FatPolyunsaturated fat | +8883.3% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more LactoseLactose | +∞% |
| Contains more GalactoseGalactose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Sucrose
~0g
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Maltose
~0g
