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  6. Corn raw vs. Quinoa

Corn raw vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between corn raw and quinoa

  • Corn raw is richer in vitamin B3 and vitamin C, yet quinoa is richer in manganese, copper, iron, phosphorus, magnesium, and zinc.
  • Daily need coverage for manganese for quinoa is 20% higher.

Food types used in this article are Corn, sweet, yellow, raw and Quinoa, cooked.

Infographic

Corn raw 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 26% 0.6% 24% 20% 18% 13% 38% 2% 21% 3.3%
Quinoa
Quinoa
9
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 PotassiumPotassium +57%
Contains more MagnesiumMagnesium +73%
Contains more CalciumCalcium +750%
Contains more IronIron +186.5%
Contains more CopperCopper +255.6%
Contains more ZincZinc +137%
Contains more PhosphorusPhosphorus +70.8%
Contains less SodiumSodium -53.3%
Contains more ManganeseManganese +287.1%
Contains more SeleniumSelenium +366.7%

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 23% 3% 1.4% 0% 39% 13% 33% 43% 21% 0% 0.75% 32% 13%
Quinoa
Quinoa
3
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 CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +44.9%
Contains more Vitamin B3Vitamin B3 +329.6%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more Vitamin EVitamin E +800%
Contains more Vitamin B2Vitamin B2 +100%
Contains more Vitamin B6Vitamin B6 +32.3%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Folate ~42µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Corn raw Quinoa DV% diff.
Manganese 0.163mg 0.631mg 20%
Copper 0.054mg 0.192mg 15%
Vitamin B5 0.717mg 14%
Iron 0.52mg 1.49mg 12%
Phosphorus 89mg 152mg 9%
Vitamin B3 1.77mg 0.412mg 8%
Vitamin C 6.8mg 0mg 8%
Magnesium 37mg 64mg 6%
Zinc 0.46mg 1.09mg 6%
Starch 5.7g 17.63g 5%
Polyunsaturated fat 0.487g 1.078g 4%
Selenium 0.6µg 2.8µg 4%
Vitamin B1 0.155mg 0.107mg 4%
Vitamin E 0.07mg 0.63mg 4%
Vitamin B2 0.055mg 0.11mg 4%
Potassium 270mg 172mg 3%
Fiber 2g 2.8g 3%
Vitamin B6 0.093mg 0.123mg 2%
Fructose 1.94g 2%
Protein 3.27g 4.4g 2%
Calories 86kcal 120kcal 2%
Calcium 2mg 17mg 2%
Vitamin A 9µg 0µg 1%
Fats 1.35g 1.92g 1%
Carbs 18.7g 21.3g 1%
Net carbs 16.7g 18.5g N/A
Sugar 6.26g 0.87g N/A
Sodium 15mg 7mg 0%
Vitamin K 0.3µg 0µg 0%
Folate 42µg 42µg 0%
Choline 23mg 23mg 0%
Saturated fat 0.325g 0.231g 0%
Monounsaturated fat 0.432g 0.528g 0%
Tryptophan 0.023mg 0.052mg 0%
Threonine 0.129mg 0.131mg 0%
Isoleucine 0.129mg 0.157mg 0%
Leucine 0.348mg 0.261mg 0%
Lysine 0.137mg 0.239mg 0%
Methionine 0.067mg 0.096mg 0%
Phenylalanine 0.15mg 0.185mg 0%
Valine 0.185mg 0.185mg 0%
Histidine 0.089mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - ALA 0.014g N/A
Omega-6 - Linoleic acid 0.468g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
3% 19% 76%
Protein: 3.27 g
Fats: 1.35 g
Carbs: 18.7 g
Water: 76.05 g
Other: 0.63 g
Quinoa
Quinoa
4
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 +34.6%
Contains more FatsFats +42.2%
Contains more CarbsCarbs +13.9%
Contains more OtherOther +22.2%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
26% 35% 39%
Saturated fat: Sat. Fat 0.325 g
Monounsaturated fat: Mono. Fat 0.432 g
Polyunsaturated fat: Poly. Fat 0.487 g
Quinoa
Quinoa
3
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 less Sat. FatSaturated fat -28.9%
Contains more Mono. FatMonounsaturated fat +22.2%
Contains more Poly. FatPolyunsaturated fat +121.4%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
48% 7% 29% 16%
Starch: 5.7 g
Sucrose: 0.89 g
Glucose: 3.43 g
Fructose: 1.94 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
Quinoa
1
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 SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more StarchStarch +209.3%
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Corn raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169998/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.