CALORIC DENSITY
Quinoa, ckd
Wheat germ, crude
1.2
3.6
20137
20078
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 = 13g
Carbohydrates = 36g
Carbohydrates = 29g
Fat = 3g
Fat = 5g
Fiber = 5g
Fiber = 7g
Monounsaturated = 0g
Monounsaturated = 1g
Polyunsaturated = 0g
Polyunsaturated = 3g
Saturated Fat = 0g
Saturated Fat = 1g
Protein 7g 13g Carbohydrate 36g 29g Fiber 5g 7g Fat 3g 5g Monounsat. Fat 0g 5g Polyunsat. Fat 0g 3g 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 wheat germ. Quinoa are a good source of Magnesium. Quinoa are a great source of Phosphorus, Iron. Wheat germ are a good source of Riboflavin, Niacin, Pantothenic Acid, Magnesium. Wheat germ are a great source of Vitamin B6, Zinc, Phosphorus, Iron. Wheat germ are an excellent source of Thiamin.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 18%
Vitamin B1 = 105%
Vitamin B2 = 17%
Vitamin B2 = 25%
Vitamin B3 = 6%
Vitamin B3 = 32%
Vitamin B5 = 0%
Vitamin B5 = 25%
Vitamin B6 = 19%
Vitamin B6 = 66%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 18% 105% Vitamin B2 17% 25% Vitamin B3 6% 32% Vitamin B5 0% 25% Vitamin B6 19% 66% Vitamin B12 0% 0%
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 = 0%
Potassium = 8%
Potassium = 14%
Calcium = 6%
Calcium = 4%
Magnesium = 30%
Magnesium = 38%
Phosphorus = 44%
Phosphorus = 81%
Iron = 41%
Iron = 58%
Manganese = 46%
Manganese = 321%
Selenium = 10%
Selenium = 98%
Copper = 32%
Copper = 44%
Zinc = 19%
Zinc = 73%
Sodium 1% 0% Potasium 8% 14% Calcium 6% 4% Magnesium 30% 38% Phosphorus 44% 81% Iron 41% 58% Manganese 46% 321% Selenium 10% 98% Copper 32% 44% Zinc 19% 73%
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