Cereal vs. Quinoa — In-Depth Nutrition Comparison
Compare
A recap on differences between cereal and quinoa
- Cereal is higher in vitamin B1, vitamin B6, iron, vitamin B2, vitamin B3, zinc, vitamin A, and vitamin C, yet quinoa is higher in phosphorus.
- Cereal covers your daily vitamin B1 needs 515% more than quinoa.
- The amount of sodium in quinoa is lower.
- The glycemic index of quinoa is lower.
Food varieties used in this article are Cereals ready-to-eat, USDA Commodity Corn and Rice (includes all commodity brands) and Quinoa, cooked.
Infographic
Infographic link
Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more IronIron | +2185.9% |
| Contains more ZincZinc | +597.2% |
| Contains more ManganeseManganese | +25.2% |
| Contains more SeleniumSelenium | +125% |
| Contains more MagnesiumMagnesium | +236.8% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +63.8% |
| Contains more CopperCopper | +40.1% |
| Contains more PhosphorusPhosphorus | +97.4% |
| Contains less SodiumSodium | -99.1% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B1Vitamin B1 | +5776.6% |
| Contains more Vitamin B2Vitamin B2 | +3418.2% |
| Contains more Vitamin B3Vitamin B3 | +7089.3% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +4766.7% |
| Contains more Vitamin EVitamin E | +687.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 6.288mg | 0.107mg | 515% |
| Vitamin B6 | 5.986mg | 0.123mg | 451% |
| Iron | 34.06mg | 1.49mg | 407% |
| Vitamin B2 | 3.87mg | 0.11mg | 289% |
| Vitamin B3 | 29.62mg | 0.412mg | 183% |
| Vitamin A | 814µg | 0µg | 90% |
| Zinc | 7.6mg | 1.09mg | 59% |
| Vitamin C | 38.5mg | 0mg | 43% |
| Sodium | 795mg | 7mg | 34% |
| Carbs | 86.85g | 21.3g | 22% |
| Calories | 378kcal | 120kcal | 13% |
| Folate | 42µg | 11% | |
| Phosphorus | 77mg | 152mg | 11% |
| Magnesium | 19mg | 64mg | 11% |
| Manganese | 0.79mg | 0.631mg | 7% |
| Starch | 17.63g | 7% | |
| Copper | 0.137mg | 0.192mg | 6% |
| Selenium | 6.3µg | 2.8µg | 6% |
| Fiber | 1.4g | 2.8g | 6% |
| Polyunsaturated fat | 0.354g | 1.078g | 5% |
| Vitamin B5 | 0.226mg | 5% | |
| Choline | 23mg | 4% | |
| Vitamin E | 0.08mg | 0.63mg | 4% |
| Protein | 6.06g | 4.4g | 3% |
| Potassium | 105mg | 172mg | 2% |
| Fats | 1.08g | 1.92g | 1% |
| Monounsaturated fat | 0.204g | 0.528g | 1% |
| Calcium | 10mg | 17mg | 1% |
| Net carbs | 85.45g | 18.5g | N/A |
| Sugar | 10.35g | 0.87g | N/A |
| Saturated fat | 0.26g | 0.231g | 0% |
| Tryptophan | 0.066mg | 0.052mg | 0% |
| Threonine | 0.241mg | 0.131mg | 0% |
| Isoleucine | 0.26mg | 0.157mg | 0% |
| Leucine | 0.767mg | 0.261mg | 0% |
| Lysine | 0.113mg | 0.239mg | 0% |
| Methionine | 0.13mg | 0.096mg | 0% |
| Phenylalanine | 0.365mg | 0.185mg | 0% |
| Valine | 0.344mg | 0.185mg | 0% |
| Histidine | 0.162mg | 0.127mg | 0% |
| Fructose | 0.26g | 0% | |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +37.7% |
| Contains more CarbsCarbs | +307.7% |
| Contains more OtherOther | +189.6% |
| Contains more FatsFats | +77.8% |
| Contains more WaterWater | +1794.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +158.8% |
| Contains more Poly. FatPolyunsaturated fat | +204.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Galactose
~0g
