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  6. Pita vs. Quinoa

Pita vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between Pita and Quinoa

  • Pita has more Vitamin B1, Vitamin B3, and Calcium, however, Quinoa is richer in Magnesium, Phosphorus, Vitamin B6, and Manganese.
  • Pita covers your daily Sodium needs 23% more than Quinoa.
  • Quinoa has 5 times less Vitamin B3 than Pita. Pita has 2.142mg of Vitamin B3, while Quinoa has 0.412mg.
  • Quinoa contains less Sodium.

Specific food types used in this comparison are Bread, pita, white, unenriched and Quinoa, cooked.

Infographic

Pita 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.
Pita
Pita
1
:
9
Quinoa
Quinoa
Contains more Calcium +405.9%
Contains more Magnesium +146.2%
Contains more Phosphorus +56.7%
Contains more Potassium +43.3%
Contains less Sodium -98.7%
Contains more Zinc +29.8%
Contains more Copper +14.3%
Contains more Manganese +31.2%
Equal in Iron - 1.49
Pita
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 26% 53% 19% 42% 11% 70% 23% 56% 63% 0%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains more Calcium +405.9%
Contains more Magnesium +146.2%
Contains more Phosphorus +56.7%
Contains more Potassium +43.3%
Contains less Sodium -98.7%
Contains more Zinc +29.8%
Contains more Copper +14.3%
Contains more Manganese +31.2%
Equal in Iron - 1.49

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.
Pita
Pita
3
:
7
Quinoa
Quinoa
Contains more Vitamin B1 +149.5%
Contains more Vitamin B3 +419.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +261.8%
Contains more Folate +75%
Pita
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 67% 23% 41% 24% 8% 18% 0% 0%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +149.5%
Contains more Vitamin B3 +419.9%
Contains more Vitamin A +∞%
Contains more Vitamin B2 +13.4%
Contains more Vitamin B6 +261.8%
Contains more Folate +75%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
Pita
3
:
2
Quinoa
Quinoa
Contains more Protein +106.8%
Contains more Carbs +161.5%
Contains more Other +146.8%
Contains more Fats +60%
Contains more Water +123.1%
Pita
9% 56% 32% 2%
Protein: 9.1 g
Fats: 1.2 g
Carbs: 55.7 g
Water: 32.1 g
Other: 1.9 g
Quinoa
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 Protein +106.8%
Contains more Carbs +161.5%
Contains more Other +146.8%
Contains more Fats +60%
Contains more Water +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
Pita
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -28.1%
Contains more Monounsaturated Fat +402.9%
Contains more Polyunsaturated fat +101.5%
Pita
21% 13% 66%
Saturated Fat: 0.166 g
Monounsaturated Fat: 0.105 g
Polyunsaturated fat: 0.535 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -28.1%
Contains more Monounsaturated Fat +402.9%
Contains more Polyunsaturated fat +101.5%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Pita Quinoa Opinion
Net carbs 53.5g 18.5g Pita
Protein 9.1g 4.4g Pita
Fats 1.2g 1.92g Quinoa
Carbs 55.7g 21.3g Pita
Calories 275kcal 120kcal Pita
Starch 17.63g Quinoa
Sugar 0.87g Pita
Fiber 2.2g 2.8g Quinoa
Calcium 86mg 17mg Pita
Iron 1.4mg 1.49mg Quinoa
Magnesium 26mg 64mg Quinoa
Phosphorus 97mg 152mg Quinoa
Potassium 120mg 172mg Quinoa
Sodium 536mg 7mg Quinoa
Zinc 0.84mg 1.09mg Quinoa
Copper 0.168mg 0.192mg Quinoa
Manganese 0.481mg 0.631mg Quinoa
Selenium 2.8µg Quinoa
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.63mg Quinoa
Vitamin B1 0.267mg 0.107mg Pita
Vitamin B2 0.097mg 0.11mg Quinoa
Vitamin B3 2.142mg 0.412mg Pita
Vitamin B5 0.397mg Pita
Vitamin B6 0.034mg 0.123mg Quinoa
Folate 24µg 42µg Quinoa
Tryptophan 0.105mg 0.052mg Pita
Threonine 0.257mg 0.131mg Pita
Isoleucine 0.349mg 0.157mg Pita
Leucine 0.634mg 0.261mg Pita
Lysine 0.219mg 0.239mg Quinoa
Methionine 0.16mg 0.096mg Pita
Phenylalanine 0.446mg 0.185mg Pita
Valine 0.394mg 0.185mg Pita
Histidine 0.195mg 0.127mg Pita
Saturated Fat 0.166g 0.231g Pita
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.105g 0.528g Quinoa
Polyunsaturated fat 0.535g 1.078g Quinoa

Which food is preferable for your diet?

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

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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
15%
Pita
11%
Quinoa
Minerals Daily Need Coverage Score
36%
Pita
38%
Quinoa

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 529mg)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 15)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa
Quinoa is relatively richer in vitamins
Which food is lower in Sugar?
Pita
Pita is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated Fat?
Pita
Pita is lower in Saturated Fat (difference - 0.065g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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. Pita - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172816/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.