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Quinoa vs. Almonds — In-Depth Nutrition Comparison

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How are quinoa and almonds different?

  • Almonds are higher than quinoa in vitamin E, copper, vitamin B2, manganese, magnesium, phosphorus, fiber, iron, calcium, and vitamin B3.
  • Almonds cover your daily need for vitamin E, 167% more than quinoa.
  • Quinoa has a higher glycemic index (53) than almonds (0).

Quinoa, cooked and Nuts, almonds types were used in this article.

Infographic

Quinoa vs Almonds infographic
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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.
Quinoa
0
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%
Almonds
10
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 193% 81% 65% 139% 344% 85% 206% 0.13% 284% 22%
Contains more MagnesiumMagnesium +321.9%
Contains more CalciumCalcium +1482.4%
Contains more PotassiumPotassium +326.2%
Contains more IronIron +149%
Contains more CopperCopper +437%
Contains more ZincZinc +186.2%
Contains more PhosphorusPhosphorus +216.4%
Contains less SodiumSodium -85.7%
Contains more ManganeseManganese +245.3%
Contains more SeleniumSelenium +46.4%

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.
Quinoa
0
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%
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% 513% 0% 51% 263% 68% 28% 32% 0% 0% 33% 28%
Contains more Vitamin EVitamin E +3968.3%
Contains more Vitamin B1Vitamin B1 +91.6%
Contains more Vitamin B2Vitamin B2 +934.5%
Contains more Vitamin B3Vitamin B3 +778.2%
Contains more Vitamin B6Vitamin B6 +11.4%
Contains more CholineCholine +126.5%
~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
~equal in Folate ~44µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
21% 50% 22% 4% 3%
Protein: 21.15 g
Fats: 49.93 g
Carbs: 21.55 g
Water: 4.41 g
Other: 2.96 g
Contains more WaterWater +1523.8%
Contains more ProteinProtein +380.7%
Contains more FatsFats +2500.5%
Contains more OtherOther +284.4%
~equal in Carbs ~21.55g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
8% 66% 26%
Saturated fat: Sat. Fat 3.802 g
Monounsaturated fat: Mono. Fat 31.551 g
Polyunsaturated fat: Poly. Fat 12.329 g
Contains less Sat. FatSaturated fat -93.9%
Contains more Mono. FatMonounsaturated fat +5875.6%
Contains more Poly. FatPolyunsaturated fat +1043.7%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
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
14% 78% 3% 2%
Starch: 0.72 g
Sucrose: 3.95 g
Glucose: 0.17 g
Fructose: 0.11 g
Lactose: 0 g
Maltose: 0.04 g
Galactose: 0.07 g
Contains more StarchStarch +2348.6%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
Contains more GalactoseGalactose +∞%
~equal in Lactose ~0g

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Almonds DV% diff.
Vitamin E 0.63mg 25.63mg 167%
Copper 0.192mg 1.031mg 93%
Vitamin B2 0.11mg 1.138mg 79%
Monounsaturated fat 0.528g 31.551g 78%
Polyunsaturated fat 1.078g 12.329g 75%
Fats 1.92g 49.93g 74%
Manganese 0.631mg 2.179mg 67%
Magnesium 64mg 270mg 49%
Phosphorus 152mg 481mg 47%
Fiber 2.8g 12.5g 39%
Protein 4.4g 21.15g 34%
Iron 1.49mg 3.71mg 28%
Calcium 17mg 269mg 25%
Calories 120kcal 579kcal 23%
Vitamin B3 0.412mg 3.618mg 20%
Zinc 1.09mg 3.12mg 18%
Potassium 172mg 733mg 17%
Saturated fat 0.231g 3.802g 16%
Vitamin B5 0.471mg 9%
Vitamin B1 0.107mg 0.205mg 8%
Starch 17.63g 0.72g 7%
Choline 23mg 52.1mg 5%
Selenium 2.8µg 4.1µg 2%
Vitamin B6 0.123mg 0.137mg 1%
Folate 42µg 44µg 1%
Carbs 21.3g 21.55g 0%
Net carbs 18.5g 9.05g N/A
Sugar 0.87g 4.35g N/A
Sodium 7mg 1mg 0%
Trans fat 0.015g N/A
Tryptophan 0.052mg 0.211mg 0%
Threonine 0.131mg 0.601mg 0%
Isoleucine 0.157mg 0.751mg 0%
Leucine 0.261mg 1.473mg 0%
Lysine 0.239mg 0.568mg 0%
Methionine 0.096mg 0.157mg 0%
Phenylalanine 0.185mg 1.132mg 0%
Valine 0.185mg 0.855mg 0%
Histidine 0.127mg 0.539mg 0%
Fructose 0.11g 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 0.003g N/A
Omega-6 - Eicosadienoic acid 0.002g N/A
Omega-6 - Linoleic acid 12.32g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Almonds
Low Calories diet ok
Low Fats diet ok
Low Carbs 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
11%
Quinoa
78%
Almonds
Minerals Daily Need Coverage Score
38%
Quinoa
142%
Almonds

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 3.48g)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 3.571g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
Which food contains less Sodium?
Almonds
Almonds contains less Sodium (difference - 6mg)
Which food is lower in glycemic index?
Almonds
Almonds is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Almonds
Almonds is relatively richer in minerals
Which food is richer in vitamins?
Almonds
Almonds is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)

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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Almonds - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170567/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.