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.
Detailed nutritional comparison of quinoa and egg is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Egg (Egg, whole, raw, fresh) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Egg src

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 15:71:14 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 14% 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

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids,

Quinoa Egg
beta-carotene 3 UG ~
lutein + zeaxanthin 53 UG 503 UG

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 weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Quinoa or Egg .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Egg (Egg, whole, raw, fresh) .

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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.