CALORIC DENSITY
Quinoa, ckd
Greek yogurt, nonfat, vanilla, chobani
1.2
0.71
20137
1275
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 7g
Protein = 26g
Carbohydrates = 36g
Carbohydrates = 23g
Fat = 3g
Fat = 1g
Fiber = 5g
Fiber = 1g
Monounsaturated = 0g
Monounsaturated = 0g
Polyunsaturated = 0g
Polyunsaturated = 0g
Saturated Fat = 0g
Saturated Fat = 1g
Protein 7g 26g Carbohydrate 36g 23g Fiber 5g 1g Fat 3g 1g Monounsat. Fat 0g 1g Polyunsat. Fat 0g 0g Saturated Fat 0g 1g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 0%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 9%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 0% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 9% 0% Vitamin K 0% 0%
Quinoa have significantly more Vitamins E than greek yogurt. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron. Greek yogurt are a great source of Riboflavin, Vitamin B12, Calcium, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 18%
Vitamin B1 = 8%
Vitamin B2 = 17%
Vitamin B2 = 60%
Vitamin B3 = 6%
Vitamin B3 = 5%
Vitamin B5 = 0%
Vitamin B5 = 0%
Vitamin B6 = 19%
Vitamin B6 = 14%
Vitamin B12 = 0%
Vitamin B12 = 99%
Vitamin B1 18% 8% Vitamin B2 17% 60% Vitamin B3 6% 5% Vitamin B5 0% 0% Vitamin B6 19% 14% Vitamin B12 0% 99%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 1%
Sodium = 7%
Potassium = 8%
Potassium = 10%
Calcium = 6%
Calcium = 60%
Magnesium = 30%
Magnesium = 9%
Phosphorus = 44%
Phosphorus = 61%
Iron = 41%
Iron = 2%
Manganese = 46%
Manganese = 0%
Selenium = 10%
Selenium = 0%
Copper = 32%
Copper = 0%
Zinc = 19%
Zinc = 15%
Sodium 1% 7% Potasium 8% 10% Calcium 6% 60% Magnesium 30% 9% Phosphorus 44% 61% Iron 41% 2% Manganese 46% 0% Selenium 10% 0% Copper 32% 0% Zinc 19% 15%
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