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Egg vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between eggs and quinoa?

  • Eggs are richer in copper, selenium, choline, vitamin B12, and vitamin B2, while quinoa is higher in manganese, magnesium, and fiber.
  • Eggs' daily need coverage for copper is 201% higher.
  • Quinoa has a higher glycemic index (53) than eggs (0).

We used Egg, whole, cooked, hard-boiled and Quinoa, cooked types in this comparison.

Infographic

Egg 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.
Egg
Egg
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 7.1% 15% 11% 45% 667% 29% 74% 16% 3.4% 168%
Quinoa
Quinoa
5
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 +194.1%
Contains more CopperCopper +941.7%
Contains more PhosphorusPhosphorus +13.2%
Contains more SeleniumSelenium +1000%
Contains more MagnesiumMagnesium +540%
Contains more PotassiumPotassium +36.5%
Contains more IronIron +25.2%
Contains less SodiumSodium -94.4%
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.
Egg
Egg
7
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 33% 50% 21% 17% 118% 1.2% 84% 28% 139% 0.75% 33%
Quinoa
Quinoa
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +63.5%
Contains more Vitamin B2Vitamin B2 +366.4%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin B1Vitamin B1 +62.1%
Contains more Vitamin B3Vitamin B3 +543.8%
~equal in Vitamin C ~0mg
~equal in Vitamin B6 ~0.123mg
~equal in Folate ~42µg

All nutrients comparison - raw data values

Nutrient Egg Quinoa DV% diff.
Copper 2mg 0.192mg 201%
Cholesterol 373mg 0mg 124%
Selenium 30.8µg 2.8µg 51%
Choline 293.8mg 23mg 49%
Vitamin B12 1.11µg 0µg 46%
Vitamin B2 0.513mg 0.11mg 31%
Vitamin B5 1.398mg 28%
Manganese 0.026mg 0.631mg 26%
Vitamin A 149µg 0µg 17%
Protein 12.58g 4.4g 16%
Saturated fat 3.267g 0.231g 14%
Fats 10.61g 1.92g 13%
Magnesium 10mg 64mg 13%
Vitamin D* 87 IU 0 IU 11%
Vitamin D 2.2µg 0µg 11%
Fiber 0g 2.8g 11%
Monounsaturated fat 4.077g 0.528g 9%
Carbs 1.12g 21.3g 7%
Starch 17.63g 7%
Sodium 124mg 7mg 5%
Iron 1.19mg 1.49mg 4%
Calcium 50mg 17mg 3%
Phosphorus 172mg 152mg 3%
Vitamin E 1.03mg 0.63mg 3%
Vitamin B1 0.066mg 0.107mg 3%
Calories 155kcal 120kcal 2%
Vitamin B3 0.064mg 0.412mg 2%
Polyunsaturated fat 1.414g 1.078g 2%
Potassium 126mg 172mg 1%
Folate 44µg 42µg 1%
Protein per 100 calories 8.1g 3.7g N/A
Calories per 10 g protein 123kcal 273kcal N/A
Weight per 100 calories 65g 83g N/A
Unsaturated / Saturated Fat ratio 1.7 7 N/A
Net carbs 1.12g 18.5g N/A
Sugar 1.12g 0.87g N/A
Zinc 1.05mg 1.09mg 0%
Vitamin B6 0.121mg 0.123mg 0%
Vitamin K 0.3µg 0µg 0%
Tryptophan 0.153mg 0.052mg 0%
Threonine 0.604mg 0.131mg 0%
Isoleucine 0.686mg 0.157mg 0%
Leucine 1.075mg 0.261mg 0%
Lysine 0.904mg 0.239mg 0%
Methionine 0.392mg 0.096mg 0%
Phenylalanine 0.668mg 0.185mg 0%
Valine 0.767mg 0.185mg 0%
Histidine 0.298mg 0.127mg 0%
Omega-3 - EPA 0.005g 0g N/A
Omega-3 - DHA 0.038g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Egg
Egg
4
13% 11% 75%
Protein: 12.58 g
Fats: 10.61 g
Carbs: 1.12 g
Water: 74.62 g
Other: 1.07 g
Quinoa
Quinoa
1
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 +185.9%
Contains more FatsFats +452.6%
Contains more OtherOther +39%
Contains more CarbsCarbs +1801.8%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Egg
Egg
2
37% 47% 16%
Saturated fat: Sat. Fat 3.267 g
Monounsaturated fat: Mono. Fat 4.077 g
Polyunsaturated fat: Poly. Fat 1.414 g
Quinoa
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 +672.2%
Contains more Poly. FatPolyunsaturated fat +31.2%
Contains less Sat. FatSaturated fat -92.9%

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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. Egg - https://fdc.nal.usda.gov/fdc-app.html#/food-details/173424/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.