Quinoa vs. Egg White
Nutrition comparison of Cooked Quinoa and Egg White
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 white
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and egg white:
- Egg white has 28.1 times less carbohydrates than quinoa.
- Egg white is a great source of protein.
- Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
- Quinoa has signficantly more iron than egg white.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Egg White (Egg, white, raw, fresh) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and egg white has 57% less calories than quinoa - quinoa has 120 calories per 100 grams and egg white has 52 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and heavier in fat compared to egg white per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for egg white, 91:6:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Egg White | |
|---|---|---|
| Protein | 15% | 91% |
| Carbohydrates | 71% | 6% |
| Fat | 14% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Egg white has 28.1 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and egg white has 0.73g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in egg white comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than egg white - quinoa has 2.8g of dietary fiber per 100 grams and egg white does not contain significant amounts.
sugar
Quinoa and egg white contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and egg white has 0.71g of sugar.
Protein
protein
Egg white is a great source of protein and it has 148% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and egg white has 10.9g of protein.
Fat
saturated fat
Both quinoa and egg white are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and egg white does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and egg white contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and egg white does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than egg white - quinoa has 0.63mg of Vitamin E per 100 grams and egg white does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, egg white contains more riboflavin, pantothenic acid and Vitamin B12.
| Quinoa | Egg White | |
|---|---|---|
| Thiamin | 0.107 MG | 0.004 MG |
| Riboflavin | 0.11 MG | 0.439 MG |
| Niacin | 0.412 MG | 0.105 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.123 MG | 0.005 MG |
| Folate | 42 UG | 4 UG |
| Vitamin B12 | ~ | 0.09 UG |
Minerals
calcium
Quinoa has 143% more calcium than egg white - quinoa has 17mg of calcium per 100 grams and egg white has 7mg of calcium.
iron
Quinoa has signficantly more iron than egg white - quinoa has 1.5mg of iron per 100 grams and egg white has 0.08mg of iron.
potassium
Quinoa and egg white contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and egg white has 163mg of potassium.
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 White .
Cooked Quinoa 100g
(
100 g
)
|
Daily Values (%) |
Egg White 100g
(
100 g
)
|
|||||
|---|---|---|---|---|---|---|---|
| 120KCAL 6% |
|
131% | calories | 5% |
|
52KCAL 3% | |
| 21G 9% |
|
>999% | carbohydrates | 5% |
|
0.73G 0.3% | |
| 2.8G 11% |
|
>999% | dietary fiber | 5% |
|
||
| 0.87G | 23% | sugar | 5% | 0.71G | |||
| 1.9G 3% |
|
>999% | total fat | 5% |
|
0.17G 0.3% | |
| 0.23G 1% |
|
>999% | saturated fat | 5% |
|
||
| 0.53G | >999% | monounsaturated fat | 5% | ||||
| 1.1G | >999% | polyunsaturated fat | 5% | ||||
| 7MG 1% |
|
5% | sodium | >999% |
|
166MG 11% | |
| 5% | Vitamins and Minerals | 5% | |||||
| 1.5UG 0.2% |
|
>999% | Vitamin A | 5% |
|
||
| 17MG 2% |
|
143% | calcium | 5% |
|
7MG 1% | |
| 1.5MG 8% |
|
>999% | iron | 5% |
|
0.08MG 0.4% | |
| 64MG 21% |
|
482% | magnesium | 5% |
|
11MG 4% | |
| 172MG 8% |
|
6% | potassium | 5% |
|
163MG 7% | |
| 0.11MG 10% |
|
>999% | thiamin (Vit B1) | 5% |
|
0MG 0.4% | |
| 0.11MG 10% |
|
5% | riboflavin (Vit B2) | 300% |
|
0.44MG 40% | |
| 0.41MG 3% |
|
272% | niacin (Vit B3) | 5% |
|
0.11MG 1% | |
| 0.12MG 10% |
|
>999% | Vitamin B6 | 5% |
|
0.01MG 0.4% | |
|
|
5% | pantothenic acid (Vit B5) | >999% |
|
0.19MG 4% | ||
| 42UG 11% |
|
950% | folate (Vit B9) | 5% |
|
4UG 1% | |
|
|
5% | Vitamin B12 | >999% |
|
0.09UG 4% | ||
| 0.63MG 4% |
|
>999% | Vitamin E | 5% |
|
||
| 4.4G 9% |
|
5% | protein | 150% |
|
11G 22% | |
| 23MG 5% |
|
>999% | choline | 5% |
|
1.1MG 0.3% | |
| 0.19MG 16% |
|
846% | copper | 5% |
|
0.02MG 2% | |
| 0.63MG 35% |
|
>999% | manganese | 5% |
|
0.01MG 1% | |
| 152MG 22% |
|
913% | phosphorus | 5% |
|
15MG 2% | |
| 2.8UG 5% |
|
5% | selenium | 614% |
|
20UG 36% | |
| 1.1MG 14% |
|
>999% | zinc | 5% |
|
0.03MG 0.4% | |
| 72G | 5% | Water | 22% | 88G | |||
| 18G | >999% | Starch | 5% | ||||
NO SIGNIFICANT AMOUNTS (either food): Alcohol, chlorine, chromium, fluoride, iodine, molybdenum, Vitamin D, Vitamin C, biotin (Vit B7), Vitamin K, cholesterol, trans fat. |
|||||||
FAQ
Does quinoa or egg white contain more calories in 100 grams?Quinoa is high in calories and egg white has 60% less calories than quinoa - quinoa has 120 calories in 100g and egg white has 52 calories.
Is quinoa or egg white better for protein?
Egg white is a great source of protein and it has 150% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and egg white has 10.9g of protein.
Does quinoa or egg white have more carbohydrates?
By weight, egg white has 28.1 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and egg white has 0.73g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in egg white comprise of 100% sugar.