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Quinoa vs. Biscuit — In-Depth Nutrition Comparison

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Summary of differences between quinoa and biscuits

  • Quinoa has more copper and manganese; however, biscuits are higher in selenium, calcium, vitamin B1, iron, vitamin B3, and vitamin B2.
  • Biscuits cover your daily need for selenium, 30% more than quinoa.
  • Quinoa has 2 times more copper than biscuits. While quinoa has 0.192mg of copper, biscuits have only 0.082mg.
  • Quinoa has less saturated fat.

These are the specific foods used in this comparison Quinoa, cooked and Biscuits, plain or buttermilk, prepared from recipe.

Infographic

Quinoa vs Biscuit 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.
Quinoa
6
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%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 71% 11% 109% 27% 15% 70% 76% 49% 106%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +42.1%
Contains more CopperCopper +134.1%
Contains more ZincZinc +101.9%
Contains less SodiumSodium -98.8%
Contains more ManganeseManganese +66.9%
Contains more CalciumCalcium +1282.4%
Contains more IronIron +94.6%
Contains more SeleniumSelenium +596.4%
~equal in Phosphorus ~164mg

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
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%
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 0.67% 0% 0% 0% 89% 72% 55% 17% 8.1% 10% 0% 46% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +232.7%
Contains more Vitamin B2Vitamin B2 +181.8%
Contains more Vitamin B3Vitamin B3 +615.8%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +45.2%
~equal in Vitamin A ~µg
~equal in Vitamin D ~µg
~equal in Vitamin K ~µg

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
7% 16% 45% 29% 3%
Protein: 7 g
Fats: 16.3 g
Carbs: 44.6 g
Water: 28.9 g
Other: 3.2 g
Contains more WaterWater +147.8%
Contains more ProteinProtein +59.1%
Contains more FatsFats +749%
Contains more CarbsCarbs +109.4%
Contains more OtherOther +315.6%

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
28% 45% 27%
Saturated fat: Sat. Fat 4.324 g
Monounsaturated fat: Mono. Fat 6.93 g
Polyunsaturated fat: Poly. Fat 4.163 g
Contains less Sat. FatSaturated fat -94.7%
Contains more Mono. FatMonounsaturated fat +1212.5%
Contains more Poly. FatPolyunsaturated fat +286.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Biscuit DV% diff.
Selenium 2.8µg 19.5µg 30%
Sodium 7mg 580mg 25%
Calcium 17mg 235mg 22%
Fats 1.92g 16.3g 22%
Vitamin B1 0.107mg 0.356mg 21%
Polyunsaturated fat 1.078g 4.163g 21%
Saturated fat 0.231g 4.324g 19%
Iron 1.49mg 2.9mg 18%
Monounsaturated fat 0.528g 6.93g 16%
Vitamin B3 0.412mg 2.949mg 16%
Vitamin B2 0.11mg 0.31mg 15%
Copper 0.192mg 0.082mg 12%
Calories 120kcal 353kcal 12%
Manganese 0.631mg 0.378mg 11%
Magnesium 64mg 18mg 11%
Carbs 21.3g 44.6g 8%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.035mg 7%
Vitamin B5 0.285mg 6%
Fiber 2.8g 1.5g 5%
Zinc 1.09mg 0.54mg 5%
Folate 42µg 61µg 5%
Protein 4.4g 7g 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin B12 0µg 0.08µg 3%
Potassium 172mg 121mg 2%
Phosphorus 152mg 164mg 2%
Cholesterol 0mg 3mg 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 18.5g 43.1g N/A
Sugar 0.87g 2.18g N/A
Tryptophan 0.052mg 0.087mg 0%
Threonine 0.131mg 0.211mg 0%
Isoleucine 0.157mg 0.273mg 0%
Leucine 0.261mg 0.514mg 0%
Lysine 0.239mg 0.226mg 0%
Methionine 0.096mg 0.132mg 0%
Phenylalanine 0.185mg 0.347mg 0%
Valine 0.185mg 0.313mg 0%
Histidine 0.127mg 0.161mg 0%
Omega-3 - DHA 0.015g 0g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Biscuit
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
23%
Biscuit
Minerals Daily Need Coverage Score
38%
Quinoa
55%
Biscuit

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 3mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 573mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 4.093g)
Which food is lower in glycemic index?
Biscuit
Biscuit is lower in glycemic index (difference - 9)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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. Biscuit - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172670/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.