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Quinoa vs. Castanea crenata — In-Depth Nutrition Comparison

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How are quinoa and castanea crenata different?

  • Quinoa is higher in phosphorus and polyunsaturated fat; however, castanea crenata is richer in manganese, copper, vitamin C, vitamin B1, vitamin B6, and vitamin B3.
  • Daily need coverage for manganese for castanea crenata is 42% higher.
  • Quinoa contains 8 times more polyunsaturated fat than castanea crenata. While quinoa contains 1.078g of polyunsaturated fat, castanea crenata contains only 0.138g.

Quinoa, cooked and Nuts, chestnuts, japanese, raw are the varieties used in this article.

Infographic

Quinoa vs Castanea crenata 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
4
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 35% 9.3% 29% 54% 187% 30% 31% 1.8% 208% 0%
Contains more MagnesiumMagnesium +30.6%
Contains more PhosphorusPhosphorus +111.1%
Contains less SodiumSodium -50%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +82.4%
Contains more PotassiumPotassium +91.3%
Contains more CopperCopper +192.7%
Contains more ManganeseManganese +152.1%
~equal in Iron ~1.45mg
~equal in Zinc ~1.1mg

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
2
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 88% 0.67% 0% 0% 86% 38% 28% 12% 65% 0% 0% 35% 0%
Contains more Vitamin EVitamin E +∞%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +221.5%
Contains more Vitamin B2Vitamin B2 +48.2%
Contains more Vitamin B3Vitamin B3 +264.1%
Contains more Vitamin B6Vitamin B6 +130.1%
Contains more FolateFolate +11.9%
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
2% 35% 61%
Protein: 2.25 g
Fats: 0.53 g
Carbs: 34.91 g
Water: 61.41 g
Other: 0.9 g
Contains more ProteinProtein +95.6%
Contains more FatsFats +262.3%
Contains more WaterWater +16.6%
Contains more CarbsCarbs +63.9%
Contains more OtherOther +16.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
16% 56% 28%
Saturated fat: Sat. Fat 0.078 g
Monounsaturated fat: Mono. Fat 0.278 g
Polyunsaturated fat: Poly. Fat 0.138 g
Contains more Mono. FatMonounsaturated fat +89.9%
Contains more Poly. FatPolyunsaturated fat +681.2%
Contains less Sat. FatSaturated fat -66.2%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Castanea crenata DV% diff.
Manganese 0.631mg 1.591mg 42%
Copper 0.192mg 0.562mg 41%
Vitamin C 0mg 26.3mg 29%
Vitamin B1 0.107mg 0.344mg 20%
Vitamin B6 0.123mg 0.283mg 12%
Fiber 2.8g 11%
Phosphorus 152mg 72mg 11%
Starch 17.63g 7%
Vitamin B3 0.412mg 1.5mg 7%
Polyunsaturated fat 1.078g 0.138g 6%
Selenium 2.8µg 5%
Carbs 21.3g 34.91g 5%
Potassium 172mg 329mg 5%
Protein 4.4g 2.25g 4%
Vitamin B5 0.206mg 4%
Vitamin B2 0.11mg 0.163mg 4%
Magnesium 64mg 49mg 4%
Choline 23mg 4%
Vitamin E 0.63mg 4%
Calories 120kcal 154kcal 2%
Fats 1.92g 0.53g 2%
Iron 1.49mg 1.45mg 1%
Calcium 17mg 31mg 1%
Folate 42µg 47µg 1%
Saturated fat 0.231g 0.078g 1%
Monounsaturated fat 0.528g 0.278g 1%
Net carbs 18.5g 34.91g N/A
Sugar 0.87g N/A
Zinc 1.09mg 1.1mg 0%
Sodium 7mg 14mg 0%
Vitamin A 0µg 2µg 0%
Tryptophan 0.052mg 0.032mg 0%
Threonine 0.131mg 0.09mg 0%
Isoleucine 0.157mg 0.111mg 0%
Leucine 0.261mg 0.139mg 0%
Lysine 0.239mg 0.147mg 0%
Methionine 0.096mg 0.054mg 0%
Phenylalanine 0.185mg 0.088mg 0%
Valine 0.185mg 0.134mg 0%
Histidine 0.127mg 0.056mg 0%
Omega-3 - DHA 0.015g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Castanea crenata
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
27%
Castanea crenata
Minerals Daily Need Coverage Score
38%
Quinoa
59%
Castanea crenata

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 7mg)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.6)
Which food is lower in Sugar?
Castanea crenata
Castanea crenata is lower in Sugar (difference - 0.87g)
Which food is lower in Saturated fat?
Castanea crenata
Castanea crenata is lower in Saturated fat (difference - 0.153g)
Which food is lower in glycemic index?
Castanea crenata
Castanea crenata is lower in glycemic index (difference - 53)
Which food is richer in vitamins?
Castanea crenata
Castanea crenata is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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.

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. Castanea crenata - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169413/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.