Quinoa vs. Hominy — In-Depth Nutrition Comparison

Compare

What are the differences between quinoa and hominy?

Quinoa is richer than hominy in manganese, copper, phosphorus, magnesium, iron, folate, vitamin B6, vitamin B1, and vitamin B2.
Quinoa's daily need coverage for manganese is 24% more.
Quinoa has 42 times more folate than hominy. While quinoa has 42µg of folate, hominy has only 1µg.
The amount of sodium in quinoa is lower.
The glycemic index of hominy is lower.

We used Quinoa, cooked and Hominy, canned, white types in this article.

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.

Quinoa

Hominy

Contains more MagnesiumMagnesium	+300%
Contains more CalciumCalcium	+70%
Contains more PotassiumPotassium	+1811.1%
Contains more IronIron	+140.3%
Contains more CopperCopper	+540%
Contains more PhosphorusPhosphorus	+334.3%
Contains less SodiumSodium	-98%
Contains more ManganeseManganese	+801.4%

~equal in Zinc ~1.05mg

~equal in Selenium ~3µg

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.

Quinoa

Hominy

Contains more Vitamin EVitamin E	+1160%
Contains more Vitamin B1Vitamin B1	+3466.7%
Contains more Vitamin B2Vitamin B2	+1733.3%
Contains more Vitamin B3Vitamin B3	+1148.5%
Contains more Vitamin B6Vitamin B6	+2360%
Contains more FolateFolate	+4100%

Contains more Vitamin KVitamin K

+∞%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Manganese	0.631mg	0.07mg	24%
Copper	0.192mg	0.03mg	18%
Phosphorus	152mg	35mg	17%
Sodium	7mg	345mg	15%
Magnesium	64mg	16mg	11%
Iron	1.49mg	0.62mg	11%
Folate	42µg	1µg	10%
Vitamin B1	0.107mg	0.003mg	9%
Vitamin B6	0.123mg	0.005mg	9%
Vitamin B2	0.11mg	0.006mg	8%
Starch	17.63g		7%
Protein	4.4g	1.48g	6%
Potassium	172mg	9mg	5%
Polyunsaturated fat	1.078g	0.399g	5%
Vitamin E	0.63mg	0.05mg	4%
Choline	23mg	3.1mg	4%
Vitamin B5		0.154mg	3%
Calories	120kcal	72kcal	2%
Fats	1.92g	0.88g	2%
Carbs	21.3g	14.26g	2%
Vitamin B3	0.412mg	0.033mg	2%
Calcium	17mg	10mg	1%
Fiber	2.8g	2.5g	1%
Monounsaturated fat	0.528g	0.231g	1%
Protein per 100 calories	3.7g	2.1g	N/A
Calories per 10 g protein	273kcal	486kcal	N/A
Weight per 100 calories	83g	139g	N/A
Net carbs	18.5g	11.76g	N/A
Sugar	0.87g	1.82g	N/A
Zinc	1.09mg	1.05mg	0%
Selenium	2.8µg	3µg	0%
Vitamin K	0µg	0.2µg	0%
Saturated fat	0.231g	0.123g	0%
Tryptophan	0.052mg	0.008mg	0%
Threonine	0.131mg	0.05mg	0%
Isoleucine	0.157mg	0.058mg	0%
Leucine	0.261mg	0.202mg	0%
Lysine	0.239mg	0.033mg	0%
Methionine	0.096mg	0.031mg	0%
Phenylalanine	0.185mg	0.076mg	0%
Valine	0.185mg	0.077mg	0%
Histidine	0.127mg	0.045mg	0%
Omega-3 - DHA	0.015g	0g	N/A