Quinoa vs. Egg
Nutrition comparison of Cooked Quinoa and Egg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
egg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and egg:
- Both quinoa and egg are high in calories.
- Egg has 28.5 times less carbohydrates than quinoa.
- Egg is a great source of Vitamin D and calcium.
- Egg is an excellent source of Vitamin A and protein.
- For omega-3 fatty acids, egg has more dha than quinoa.
- Quinoa has 12.5 times less saturated fat than egg.
- Quinoa has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and egg are high in calories. Egg has 19% more calories than quinoa - quinoa has 120 calories per 100 grams and egg has 143 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to egg per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for egg, 36:2:62 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Egg | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 71% | 2% |
| Fat | 15% | 62% |
| Alcohol | ~ | ~ |
carbohydrates
Egg has 28.5 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and egg has 0.72g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in egg comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than egg - quinoa has 2.8g of dietary fiber per 100 grams and egg does not contain significant amounts.
sugar
Quinoa and egg contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and egg has 0.37g of sugar.
Protein
protein
Egg is an excellent source of protein and it has 185% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and egg has 12.6g of protein.
Fat
saturated fat
Quinoa has 12.5 times less saturated fat than egg - quinoa has 0.23g of saturated fat per 100 grams and egg has 3.1g of saturated fat.
trans fat
Both egg and quinoa are low in trans fat - egg has 0.04g of trans fat per 100 grams and quinoa does not contain significant amounts.
cholesterol
Egg is high in cholesterol and quinoa has less cholesterol than egg - egg has 372mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Egg is an excellent source of Vitamin A and it has more Vitamin A than quinoa - egg has 160ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Egg is a great source of Vitamin D and it has more Vitamin D than quinoa - egg has 82iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and egg contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and egg has 1.1mg of Vitamin E.
Vitamin K
Egg and quinoa contain similar amounts of Vitamin K - egg has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and niacin, however, egg contains more riboflavin, pantothenic acid and Vitamin B12. Both quinoa and egg contain significant amounts of Vitamin B6 and folate.
| Quinoa | Egg | |
|---|---|---|
| Thiamin | 0.107 MG | 0.04 MG |
| Riboflavin | 0.11 MG | 0.457 MG |
| Niacin | 0.412 MG | 0.075 MG |
| Pantothenic acid | ~ | 1.533 MG |
| Vitamin B6 | 0.123 MG | 0.17 MG |
| Folate | 42 UG | 47 UG |
| Vitamin B12 | ~ | 0.89 UG |
Minerals
calcium
Egg is a great source of calcium and it has 229% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and egg has 56mg of calcium.
iron
Quinoa and egg contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and egg has 1.8mg of iron.
potassium
Quinoa and egg contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and egg has 138mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, egg has more DHA than quinoa per 100 grams. Both quinoa and egg contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Egg | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.048 G |
| DHA | 0.015 G | 0.058 G |
| DPA | ~ | 0.007 G |
| Total | 0.1 G | 0.113 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and egg contain significant amounts of linoleic acid.
| Quinoa | Egg | |
|---|---|---|
| linoleic acid | 0.974 G | 1.555 G |
| other omega 6 | ~ | 0.022 G |
| Total | 0.974 G | 1.577 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Quinoa g
()
|
Daily Values (%) |
Egg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
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5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
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5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
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5% | iodine | 5% |
|
UG % | |
| MG % |
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5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
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5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or egg contain more calories in 100 grams?Both quinoa and egg are high in calories. Egg has 20% more calories than quinoa - quinoa has 120 calories in 100g and egg has 143 calories.
Is quinoa or egg better for protein?
Egg is a fantastic source of protein and it has 190% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and egg has 12.6g of protein.
Does quinoa or egg have more carbohydrates?
By weight, egg has 28.5 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and egg has 0.72g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in egg comprise of 100% sugar.