Crouton vs. Quinoa — In-Depth Nutrition Comparison
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How are crouton and quinoa different?
- Crouton is higher in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and fiber; however, quinoa is richer in magnesium and vitamin B6.
- Daily need coverage for selenium for crouton is 63% higher.
- Crouton contains 100 times more sodium than quinoa. While crouton contains 698mg of sodium, quinoa contains only 7mg.
- Quinoa has a lower glycemic index (53) than crouton (72).
Croutons, plain and Quinoa, cooked are the varieties used in this article.
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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 CalciumCalcium | +347.1% |
| Contains more IronIron | +173.8% |
| Contains more SeleniumSelenium | +1239.3% |
| Contains more MagnesiumMagnesium | +106.5% |
| Contains more PotassiumPotassium | +38.7% |
| Contains more CopperCopper | +17.8% |
| Contains more ZincZinc | +22.5% |
| Contains more PhosphorusPhosphorus | +32.2% |
| Contains less SodiumSodium | -99% |
| Contains more ManganeseManganese | +26.2% |
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 B1Vitamin B1 | +482.2% |
| Contains more Vitamin B2Vitamin B2 | +147.3% |
| Contains more Vitamin B3Vitamin B3 | +1220.1% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more FolateFolate | +214.3% |
| Contains more Vitamin B6Vitamin B6 | +373.1% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 37.5µg | 2.8µg | 63% |
| Vitamin B1 | 0.623mg | 0.107mg | 43% |
| Iron | 4.08mg | 1.49mg | 32% |
| Vitamin B3 | 5.439mg | 0.412mg | 31% |
| Sodium | 698mg | 7mg | 30% |
| Folate | 132µg | 42µg | 23% |
| Carbs | 73.5g | 21.3g | 17% |
| Protein | 11.9g | 4.4g | 15% |
| Calories | 407kcal | 120kcal | 14% |
| Vitamin B2 | 0.272mg | 0.11mg | 12% |
| Vitamin B5 | 0.429mg | 9% | |
| Fiber | 5.1g | 2.8g | 9% |
| Magnesium | 31mg | 64mg | 8% |
| Fats | 6.6g | 1.92g | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B6 | 0.026mg | 0.123mg | 7% |
| Saturated fat | 1.51g | 0.231g | 6% |
| Calcium | 76mg | 17mg | 6% |
| Manganese | 0.5mg | 0.631mg | 6% |
| Monounsaturated fat | 3.059g | 0.528g | 6% |
| Phosphorus | 115mg | 152mg | 5% |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Copper | 0.163mg | 0.192mg | 3% |
| Zinc | 0.89mg | 1.09mg | 2% |
| Polyunsaturated fat | 1.273g | 1.078g | 1% |
| Potassium | 124mg | 172mg | 1% |
| Net carbs | 68.4g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Tryptophan | 0.14mg | 0.052mg | 0% |
| Threonine | 0.337mg | 0.131mg | 0% |
| Isoleucine | 0.456mg | 0.157mg | 0% |
| Leucine | 0.832mg | 0.261mg | 0% |
| Lysine | 0.278mg | 0.239mg | 0% |
| Methionine | 0.211mg | 0.096mg | 0% |
| Phenylalanine | 0.586mg | 0.185mg | 0% |
| Valine | 0.514mg | 0.185mg | 0% |
| Histidine | 0.255mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +170.5% |
| Contains more FatsFats | +243.8% |
| Contains more CarbsCarbs | +245.1% |
| Contains more OtherOther | +224.7% |
| Contains more WaterWater | +1202% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +479.4% |
| Contains more Poly. FatPolyunsaturated fat | +18.1% |
| Contains less Sat. FatSaturated fat | -84.7% |
