Side-by-Side Comparison

Whole Egg (Cooked / Boiled) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Boiled egg cleanly sliced in half showing rich golden yolk

eggs

Whole Egg (Cooked / Boiled)

155Calories

12.6Protein

0.0Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-23%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 155 kcal, 35 kcal less).

Higher Protein

+186%

Whole Egg (Cooked / Boiled)

Whole Egg (Cooked / Boiled) provides 12.6 g vs 4.4 g in Quinoa (Cooked) (+8.2 g, +186%).

Higher Dietary Fiber

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0 g in Whole Egg (Cooked / Boiled) (+2.8 g).

Higher Potassium

+37%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+46.0 mg, +37%).

Comparing per 100 g standard edible portion.

Nutrient

Whole Egg (Cooked / Boiled)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

155 kcal8% DV

Quinoa (Cooked)

120 kcal6% DV

Whole Egg (Cooked / Boiled) provides 155 kcal vs 120 kcal in Quinoa (Cooked) (+35 kcal, +29%).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

12.6 g25% DV

Quinoa (Cooked)

4.4 g9% DV

Whole Egg (Cooked / Boiled) provides 12.6 g vs 4.4 g in Quinoa (Cooked) (+8.2 g, +186%).

CarbohydratesQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

1.1 g

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 1.1 g in Whole Egg (Cooked / Boiled) (+20.2 g, +1802%).

Dietary FiberQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0 g

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) has higher dietary fiber (2.8 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

10.6 g14% DV

Quinoa (Cooked)

1.9 g2% DV

Whole Egg (Cooked / Boiled) provides 10.6 g vs 1.9 g in Quinoa (Cooked) (+8.7 g, +453%).

Total SugarsWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 g2% DV

Quinoa (Cooked)

0.87 g2% DV

Whole Egg (Cooked / Boiled) provides 1.1 g vs 0.87 g in Quinoa (Cooked) (+0.25 g, +29%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Quinoa (Cooked)

0 mg

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

149 µg17% DV

Quinoa (Cooked)

1.0 µg

Whole Egg (Cooked / Boiled) provides 149 µg vs 1.0 µg in Quinoa (Cooked) (+148 µg, +14800%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg11% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (2.2 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg7% DV

Quinoa (Cooked)

0.63 mg4% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.63 mg in Quinoa (Cooked) (+0.40 mg, +63%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.3 µg

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

44 µg11% DV

Quinoa (Cooked)

42 µg11% DV

Whole Egg (Cooked / Boiled) provides 44 µg vs 42 µg in Quinoa (Cooked) (+2.0 µg, +5%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.07 mg6% DV

Quinoa (Cooked)

0.11 mg9% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.07 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.52 mg40% DV

Quinoa (Cooked)

0.11 mg8% DV

Whole Egg (Cooked / Boiled) provides 0.52 mg vs 0.11 mg in Quinoa (Cooked) (+0.41 mg, +369%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.06 mg

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+0.35 mg, +544%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 mg28% DV

Quinoa (Cooked)

0.23 mg5% DV

Whole Egg (Cooked / Boiled) provides 1.4 mg vs 0.23 mg in Quinoa (Cooked) (+1.2 mg, +514%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.12 mg7% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg46% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

124 mg5% DV

Quinoa (Cooked)

7.0 mg

Whole Egg (Cooked / Boiled) provides 124 mg vs 7.0 mg in Quinoa (Cooked) (+117 mg, +1671%).

PotassiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

126 mg3% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 126 mg in Whole Egg (Cooked / Boiled) (+46.0 mg, +37%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

50.0 mg4% DV

Quinoa (Cooked)

17.0 mg1% DV

Whole Egg (Cooked / Boiled) provides 50.0 mg vs 17.0 mg in Quinoa (Cooked) (+33.0 mg, +194%).

IronQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

1.2 mg7% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 1.2 mg in Whole Egg (Cooked / Boiled) (+0.30 mg, +25%).

MagnesiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

10.0 mg2% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 10.0 mg in Whole Egg (Cooked / Boiled) (+54.0 mg, +540%).

PhosphorusWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

172 mg14% DV

Quinoa (Cooked)

152 mg12% DV

Whole Egg (Cooked / Boiled) provides 172 mg vs 152 mg in Quinoa (Cooked) (+20.0 mg, +13%).

ZincSimilar

Whole Egg (Cooked / Boiled)

1.1 mg10% DV

Quinoa (Cooked)

1.1 mg10% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of zinc (1.1 mg).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

3.3 g16% DV

Quinoa (Cooked)

0.23 g1% DV

Whole Egg (Cooked / Boiled) provides 3.3 g vs 0.23 g in Quinoa (Cooked) (+3.0 g, +1322%).

Nutrient

Whole Egg (Cooked / Boiled)50 g (1 large egg (50 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

78 kcal4% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 78 kcal in Whole Egg (Cooked / Boiled) (+145 kcal, +186%).

ProteinQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

6.3 g13% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 6.3 g in Whole Egg (Cooked / Boiled) (+1.9 g, +29%).

CarbohydratesQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.56 g

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+38.8 g, +6937%).

Dietary FiberQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0 g

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) has higher dietary fiber (5.2 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

5.3 g7% DV

Quinoa (Cooked)

3.6 g5% DV

Whole Egg (Cooked / Boiled) provides 5.3 g vs 3.6 g in Quinoa (Cooked) (+1.8 g, +49%).

Total SugarsQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.56 g1% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.56 g in Whole Egg (Cooked / Boiled) (+1.0 g, +187%).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Quinoa (Cooked)

0 mg

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

75 µg8% DV

Quinoa (Cooked)

1.9 µg

Whole Egg (Cooked / Boiled) provides 75 µg vs 1.9 µg in Quinoa (Cooked) (+73 µg, +3927%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.1 µg6% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.1 µg vs 0 µg).

Vitamin EQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.52 mg3% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.52 mg in Whole Egg (Cooked / Boiled) (+0.65 mg, +126%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

22 µg6% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 22 µg in Whole Egg (Cooked / Boiled) (+56 µg, +253%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.03 mg3% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.26 mg20% DV

Quinoa (Cooked)

0.20 mg16% DV

Whole Egg (Cooked / Boiled) provides 0.26 mg vs 0.20 mg in Quinoa (Cooked) (+0.05 mg, +27%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.03 mg

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.03 mg in Whole Egg (Cooked / Boiled) (+0.73 mg, +2282%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.70 mg14% DV

Quinoa (Cooked)

0.42 mg8% DV

Whole Egg (Cooked / Boiled) provides 0.70 mg vs 0.42 mg in Quinoa (Cooked) (+0.28 mg, +66%).

Vitamin B6Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.06 mg4% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Whole Egg (Cooked / Boiled) (+0.17 mg, +276%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.6 µg23% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.6 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

62.0 mg3% DV

Quinoa (Cooked)

13.0 mg1% DV

Whole Egg (Cooked / Boiled) provides 62.0 mg vs 13.0 mg in Quinoa (Cooked) (+49.1 mg, +379%).

PotassiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

63.0 mg1% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 63.0 mg in Whole Egg (Cooked / Boiled) (+255 mg, +405%).

CalciumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

25.0 mg2% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 25.0 mg in Whole Egg (Cooked / Boiled) (+6.5 mg, +26%).

IronQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.60 mg3% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.60 mg in Whole Egg (Cooked / Boiled) (+2.2 mg, +363%).

MagnesiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

5.0 mg1% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 5.0 mg in Whole Egg (Cooked / Boiled) (+113 mg, +2268%).

PhosphorusQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

86.0 mg7% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 86.0 mg in Whole Egg (Cooked / Boiled) (+195 mg, +227%).

ZincQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.53 mg5% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.53 mg in Whole Egg (Cooked / Boiled) (+1.5 mg, +284%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.6 g8% DV

Quinoa (Cooked)

0.43 g2% DV

Whole Egg (Cooked / Boiled) provides 1.6 g vs 0.43 g in Quinoa (Cooked) (+1.2 g, +284%).

Nutrient

Whole Egg (Cooked / Boiled)Amount per 100 kcal (65 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

101 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

8.2 g16% DV

Quinoa (Cooked)

3.7 g7% DV

Whole Egg (Cooked / Boiled) provides 8.2 g vs 3.7 g in Quinoa (Cooked) (+4.5 g, +124%).

CarbohydratesQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.73 g

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 0.73 g in Whole Egg (Cooked / Boiled) (+17.0 g, +2328%).

Dietary FiberQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0 g

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) has higher dietary fiber (2.3 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.9 g9% DV

Quinoa (Cooked)

1.6 g2% DV

Whole Egg (Cooked / Boiled) provides 6.9 g vs 1.6 g in Quinoa (Cooked) (+5.3 g, +333%).

Total SugarsSimilar

Whole Egg (Cooked / Boiled)

0.73 g1% DV

Quinoa (Cooked)

0.72 g1% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of total sugars (0.73 g).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Quinoa (Cooked)

0 mg

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

97 µg11% DV

Quinoa (Cooked)

0.8 µg

Whole Egg (Cooked / Boiled) provides 97 µg vs 0.8 µg in Quinoa (Cooked) (+96 µg, +11569%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.4 µg7% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (1.4 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.67 mg4% DV

Quinoa (Cooked)

0.52 mg3% DV

Whole Egg (Cooked / Boiled) provides 0.67 mg vs 0.52 mg in Quinoa (Cooked) (+0.15 mg, +28%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.2 µg

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

29 µg7% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 29 µg in Whole Egg (Cooked / Boiled) (+6.3 µg, +22%).

Thiamin (Vitamin B1)Similar

Whole Egg (Cooked / Boiled)

0.04 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.04 mg).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.34 mg26% DV

Quinoa (Cooked)

0.09 mg7% DV

Whole Egg (Cooked / Boiled) provides 0.34 mg vs 0.09 mg in Quinoa (Cooked) (+0.24 mg, +267%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.04 mg

Quinoa (Cooked)

0.34 mg2% DV

Quinoa (Cooked) provides 0.34 mg vs 0.04 mg in Whole Egg (Cooked / Boiled) (+0.30 mg, +722%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.91 mg18% DV

Quinoa (Cooked)

0.19 mg4% DV

Whole Egg (Cooked / Boiled) provides 0.91 mg vs 0.19 mg in Quinoa (Cooked) (+0.72 mg, +381%).

Vitamin B6Similar

Whole Egg (Cooked / Boiled)

0.08 mg5% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.7 µg30% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

80.6 mg4% DV

Quinoa (Cooked)

5.8 mg

Whole Egg (Cooked / Boiled) provides 80.6 mg vs 5.8 mg in Quinoa (Cooked) (+74.8 mg, +1287%).

PotassiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

81.9 mg2% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 81.9 mg in Whole Egg (Cooked / Boiled) (+60.9 mg, +74%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

32.5 mg3% DV

Quinoa (Cooked)

14.1 mg1% DV

Whole Egg (Cooked / Boiled) provides 32.5 mg vs 14.1 mg in Quinoa (Cooked) (+18.4 mg, +130%).

IronQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.77 mg4% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.77 mg in Whole Egg (Cooked / Boiled) (+0.46 mg, +60%).

MagnesiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

6.5 mg2% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 6.5 mg in Whole Egg (Cooked / Boiled) (+46.6 mg, +717%).

PhosphorusQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

112 mg9% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 112 mg in Whole Egg (Cooked / Boiled) (+14.4 mg, +13%).

ZincQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.68 mg6% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.68 mg in Whole Egg (Cooked / Boiled) (+0.22 mg, +33%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.1 g11% DV

Quinoa (Cooked)

0.19 g1% DV

Whole Egg (Cooked / Boiled) provides 2.1 g vs 0.19 g in Quinoa (Cooked) (+1.9 g, +1013%).

Nutrient

Whole Egg (Cooked / Boiled)Normalized to 300 kcal (194 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Whole Egg (Cooked / Boiled)

301 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

24.4 g49% DV

Quinoa (Cooked)

11.0 g22% DV

Whole Egg (Cooked / Boiled) provides 24.4 g vs 11.0 g in Quinoa (Cooked) (+13.4 g, +122%).

CarbohydratesQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

2.2 g1% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 2.2 g in Whole Egg (Cooked / Boiled) (+51.1 g, +2351%).

Dietary FiberQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0 g

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) has higher dietary fiber (7.0 g vs 0 g).

Total FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

20.6 g26% DV

Quinoa (Cooked)

4.8 g6% DV

Whole Egg (Cooked / Boiled) provides 20.6 g vs 4.8 g in Quinoa (Cooked) (+15.8 g, +329%).

Total SugarsSimilar

Whole Egg (Cooked / Boiled)

2.2 g4% DV

Quinoa (Cooked)

2.2 g4% DV

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of total sugars (2.2 g).

Vitamins12 nutrients

Vitamin CSimilar

Whole Egg (Cooked / Boiled)

0 mg

Quinoa (Cooked)

0 mg

Both Whole Egg (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

289 µg32% DV

Quinoa (Cooked)

2.5 µg

Whole Egg (Cooked / Boiled) provides 289 µg vs 2.5 µg in Quinoa (Cooked) (+287 µg, +11462%).

Vitamin DWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

4.3 µg21% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin d (4.3 µg vs 0 µg).

Vitamin EWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.0 mg13% DV

Quinoa (Cooked)

1.6 mg11% DV

Whole Egg (Cooked / Boiled) provides 2.0 mg vs 1.6 mg in Quinoa (Cooked) (+0.42 mg, +27%).

Vitamin KWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

0.6 µg

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

85 µg21% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 85 µg in Whole Egg (Cooked / Boiled) (+20 µg, +23%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.13 mg11% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.13 mg in Whole Egg (Cooked / Boiled) (+0.14 mg, +109%).

Riboflavin (Vitamin B2)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

1.0 mg77% DV

Quinoa (Cooked)

0.28 mg21% DV

Whole Egg (Cooked / Boiled) provides 1.0 mg vs 0.28 mg in Quinoa (Cooked) (+0.73 mg, +264%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.12 mg1% DV

Quinoa (Cooked)

1.0 mg6% DV

Quinoa (Cooked) provides 1.0 mg vs 0.12 mg in Whole Egg (Cooked / Boiled) (+0.91 mg, +730%).

Pantothenic Acid (B5)Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.7 mg54% DV

Quinoa (Cooked)

0.57 mg11% DV

Whole Egg (Cooked / Boiled) provides 2.7 mg vs 0.57 mg in Quinoa (Cooked) (+2.1 mg, +376%).

Vitamin B6Quinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

0.23 mg14% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.23 mg in Whole Egg (Cooked / Boiled) (+0.07 mg, +31%).

Vitamin B12Whole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

2.2 µg90% DV

Quinoa (Cooked)

0 µg

Whole Egg (Cooked / Boiled) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

241 mg10% DV

Quinoa (Cooked)

17.5 mg1% DV

Whole Egg (Cooked / Boiled) provides 241 mg vs 17.5 mg in Quinoa (Cooked) (+223 mg, +1275%).

PotassiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

244 mg5% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 244 mg in Whole Egg (Cooked / Boiled) (+186 mg, +76%).

CalciumWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

97.0 mg7% DV

Quinoa (Cooked)

42.5 mg3% DV

Whole Egg (Cooked / Boiled) provides 97.0 mg vs 42.5 mg in Quinoa (Cooked) (+54.5 mg, +128%).

IronQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

2.3 mg13% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 2.3 mg in Whole Egg (Cooked / Boiled) (+1.4 mg, +61%).

MagnesiumQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

19.4 mg5% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 19.4 mg in Whole Egg (Cooked / Boiled) (+141 mg, +725%).

PhosphorusQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

334 mg27% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 334 mg in Whole Egg (Cooked / Boiled) (+46.3 mg, +14%).

ZincQuinoa (Cooked) higher

Whole Egg (Cooked / Boiled)

2.0 mg19% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 2.0 mg in Whole Egg (Cooked / Boiled) (+0.69 mg, +34%).

Lipids1 nutrients

Saturated FatWhole Egg (Cooked / Boiled) higher

Whole Egg (Cooked / Boiled)

6.3 g32% DV

Quinoa (Cooked)

0.58 g3% DV

Whole Egg (Cooked / Boiled) provides 6.3 g vs 0.58 g in Quinoa (Cooked) (+5.8 g, +1003%).

Whole Egg (Cooked / Boiled) vs Quinoa (Cooked)

Whole Egg (Cooked / Boiled)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary