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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.
  • Pita has a higher glycemic index. The glycemic index of pita is 68, while the glycemic index of quinoa is 53.

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
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 19% 26% 11% 53% 56% 23% 42% 70% 63% 0%
Quinoa
8
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 +405.9%
Contains more MagnesiumMagnesium +146.2%
Contains more PotassiumPotassium +43.3%
Contains more CopperCopper +14.3%
Contains more ZincZinc +29.8%
Contains more PhosphorusPhosphorus +56.7%
Contains less SodiumSodium -98.7%
Contains more ManganeseManganese +31.2%
~equal in Iron ~1.49mg

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
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% 0% 0% 67% 22% 40% 24% 7.8% 0% 0% 18% 0%
Quinoa
5
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 B1Vitamin B1 +149.5%
Contains more Vitamin B3Vitamin B3 +419.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B2Vitamin B2 +13.4%
Contains more Vitamin B6Vitamin B6 +261.8%
Contains more FolateFolate +75%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Pita
3
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
2
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 +106.8%
Contains more CarbsCarbs +161.5%
Contains more OtherOther +146.8%
Contains more FatsFats +60%
Contains more WaterWater +123.1%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Pita
1
21% 13% 66%
Saturated fat: Sat. Fat 0.166 g
Monounsaturated fat: Mono. Fat 0.105 g
Polyunsaturated fat: Poly. Fat 0.535 g
Quinoa
2
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 -28.1%
Contains more Mono. FatMonounsaturated fat +402.9%
Contains more Poly. FatPolyunsaturated 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 DV% diff.
Sodium 536mg 7mg 23%
Vitamin B1 0.267mg 0.107mg 13%
Vitamin B3 2.142mg 0.412mg 11%
Carbs 55.7g 21.3g 11%
Magnesium 26mg 64mg 9%
Protein 9.1g 4.4g 9%
Phosphorus 97mg 152mg 8%
Vitamin B5 0.397mg 8%
Calories 275kcal 120kcal 8%
Vitamin B6 0.034mg 0.123mg 7%
Manganese 0.481mg 0.631mg 7%
Calcium 86mg 17mg 7%
Starch 17.63g 7%
Folate 24µg 42µg 5%
Selenium 2.8µg 5%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Polyunsaturated fat 0.535g 1.078g 4%
Copper 0.168mg 0.192mg 3%
Potassium 120mg 172mg 2%
Zinc 0.84mg 1.09mg 2%
Fiber 2.2g 2.8g 2%
Iron 1.4mg 1.49mg 1%
Monounsaturated fat 0.105g 0.528g 1%
Vitamin B2 0.097mg 0.11mg 1%
Fats 1.2g 1.92g 1%
Net carbs 53.5g 18.5g N/A
Sugar 0.87g N/A
Saturated fat 0.166g 0.231g 0%
Tryptophan 0.105mg 0.052mg 0%
Threonine 0.257mg 0.131mg 0%
Isoleucine 0.349mg 0.157mg 0%
Leucine 0.634mg 0.261mg 0%
Lysine 0.219mg 0.239mg 0%
Methionine 0.16mg 0.096mg 0%
Phenylalanine 0.446mg 0.185mg 0%
Valine 0.394mg 0.185mg 0%
Histidine 0.195mg 0.127mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

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

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
14%
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.