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Crackers vs. Quinoa — In-Depth Nutrition Comparison

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What are the main differences between crackers and quinoa?

  • Crackers have more vitamin K, iron, vitamin B2, vitamin B1, vitamin B3, vitamin E, phosphorus, and folate than quinoa.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Quinoa has 104 times less sodium than crackers. Crackers have 726mg of sodium, while quinoa has 7mg.

We used Crackers, standard snack-type, regular and Quinoa, cooked types in this comparison.

Infographic

Crackers vs Quinoa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Quinoa
6
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +605.9%
Contains more IronIron +170.5%
Contains more PhosphorusPhosphorus +63.2%
Contains more SeleniumSelenium +139.3%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +84.6%
Contains more ZincZinc +122.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +28.5%

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.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Quinoa
2
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +288.8%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +956.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +119%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more CholineCholine +139.6%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
7% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +50.9%
Contains more FatsFats +1276.6%
Contains more CarbsCarbs +187.8%
Contains more OtherOther +223.4%
Contains more WaterWater +2180.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +1141.1%
Contains more Poly. FatPolyunsaturated fat +1118.6%
Contains less Sat. FatSaturated fat -95.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +181.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~0g

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Crackers Quinoa
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Crackers Quinoa DV% diff.
Polyunsaturated fat 13.137g 1.078g 80%
Vitamin K 69.3µg 0µg 58%
Fats 26.43g 1.92g 38%
Iron 4.03mg 1.49mg 32%
Sodium 726mg 7mg 31%
Vitamin B2 0.456mg 0.11mg 27%
Vitamin B1 0.416mg 0.107mg 26%
Vitamin B3 4.352mg 0.412mg 25%
Saturated fat 5.562g 0.231g 24%
Calories 510kcal 120kcal 20%
Vitamin E 3.03mg 0.63mg 16%
Monounsaturated fat 6.553g 0.528g 15%
Phosphorus 248mg 152mg 14%
Folate 92µg 42µg 13%
Starch 49.69g 17.63g 13%
Carbs 61.3g 21.3g 13%
Magnesium 18mg 64mg 11%
Calcium 120mg 17mg 10%
Copper 0.104mg 0.192mg 10%
Vitamin B5 0.417mg 8%
Selenium 6.7µg 2.8µg 7%
Manganese 0.491mg 0.631mg 6%
Vitamin B6 0.063mg 0.123mg 5%
Zinc 0.49mg 1.09mg 5%
Protein 6.64g 4.4g 4%
Fiber 2.3g 2.8g 2%
Choline 9.6mg 23mg 2%
Potassium 118mg 172mg 2%
Net carbs 59g 18.5g N/A
Sugar 8.18g 0.87g N/A
Trans fat 1.076g N/A
Tryptophan 0.084mg 0.052mg 0%
Threonine 0.193mg 0.131mg 0%
Isoleucine 0.246mg 0.157mg 0%
Leucine 0.471mg 0.261mg 0%
Lysine 0.103mg 0.239mg 0%
Methionine 0.112mg 0.096mg 0%
Phenylalanine 0.331mg 0.185mg 0%
Valine 0.294mg 0.185mg 0%
Histidine 0.145mg 0.127mg 0%
Fructose 0.29g 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Crackers Quinoa
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
49%
Crackers
11%
Quinoa
Minerals Daily Need Coverage Score
56%
Crackers
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 7.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.331g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 10)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
Which food is richer in vitamins?
Crackers
Crackers is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.