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Quinoa vs. Crackers — In-Depth Nutrition Comparison

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What are the main differences between quinoa and crackers?

  • Crackers have more vitamin K, iron, vitamin B2, vitamin B1, vitamin B3, vitamin E, phosphorus, and folate than quinoa.
  • Crackers' daily need coverage for vitamin K is 58% higher.
  • Quinoa is lower in saturated fat.

We used Quinoa, cooked and Crackers, standard snack-type, regular types in this comparison.

Infographic

Quinoa vs Crackers 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
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% 36% 10% 151% 35% 13% 106% 95% 64% 37%
Contains more MagnesiumMagnesium +255.6%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +84.6%
Contains more ZincZinc +122.4%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +28.5%
Contains more CalciumCalcium +605.9%
Contains more IronIron +170.5%
Contains more PhosphorusPhosphorus +63.2%
Contains more SeleniumSelenium +139.3%

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 0% 0% 61% 0% 104% 105% 82% 25% 15% 0% 173% 69% 5.2%
Contains more Vitamin B6Vitamin B6 +95.2%
Contains more CholineCholine +139.6%
Contains more Vitamin EVitamin E +381%
Contains more Vitamin B1Vitamin B1 +288.8%
Contains more Vitamin B2Vitamin B2 +314.5%
Contains more Vitamin B3Vitamin B3 +956.3%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +119%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

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% 26% 61% 3% 2%
Protein: 6.64 g
Fats: 26.43 g
Carbs: 61.3 g
Water: 3.14 g
Other: 2.49 g
Contains more WaterWater +2180.6%
Contains more ProteinProtein +50.9%
Contains more FatsFats +1276.6%
Contains more CarbsCarbs +187.8%
Contains more OtherOther +223.4%

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
22% 26% 52%
Saturated fat: Sat. Fat 5.562 g
Monounsaturated fat: Mono. Fat 6.553 g
Polyunsaturated fat: Poly. Fat 13.137 g
Contains less Sat. FatSaturated fat -95.8%
Contains more Mono. FatMonounsaturated fat +1141.1%
Contains more Poly. FatPolyunsaturated fat +1118.6%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
86% 12%
Starch: 49.69 g
Sucrose: 6.95 g
Glucose: 0.47 g
Fructose: 0.29 g
Lactose: 0 g
Maltose: 0.48 g
Galactose: 0 g
Contains more StarchStarch +181.8%
Contains more SucroseSucrose +∞%
Contains more GlucoseGlucose +∞%
Contains more FructoseFructose +∞%
Contains more MaltoseMaltose +∞%
~equal in Lactose ~0g
~equal in Galactose ~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 Crackers
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Quinoa Crackers DV% diff.
Polyunsaturated fat 1.078g 13.137g 80%
Vitamin K 0µg 69.3µg 58%
Fats 1.92g 26.43g 38%
Iron 1.49mg 4.03mg 32%
Sodium 7mg 726mg 31%
Vitamin B2 0.11mg 0.456mg 27%
Vitamin B1 0.107mg 0.416mg 26%
Vitamin B3 0.412mg 4.352mg 25%
Saturated fat 0.231g 5.562g 24%
Calories 120kcal 510kcal 20%
Vitamin E 0.63mg 3.03mg 16%
Monounsaturated fat 0.528g 6.553g 15%
Phosphorus 152mg 248mg 14%
Folate 42µg 92µg 13%
Starch 17.63g 49.69g 13%
Carbs 21.3g 61.3g 13%
Magnesium 64mg 18mg 11%
Calcium 17mg 120mg 10%
Copper 0.192mg 0.104mg 10%
Vitamin B5 0.417mg 8%
Selenium 2.8µg 6.7µg 7%
Manganese 0.631mg 0.491mg 6%
Vitamin B6 0.123mg 0.063mg 5%
Zinc 1.09mg 0.49mg 5%
Protein 4.4g 6.64g 4%
Fiber 2.8g 2.3g 2%
Choline 23mg 9.6mg 2%
Potassium 172mg 118mg 2%
Net carbs 18.5g 59g N/A
Sugar 0.87g 8.18g N/A
Trans fat 1.076g N/A
Tryptophan 0.052mg 0.084mg 0%
Threonine 0.131mg 0.193mg 0%
Isoleucine 0.157mg 0.246mg 0%
Leucine 0.261mg 0.471mg 0%
Lysine 0.239mg 0.103mg 0%
Methionine 0.096mg 0.112mg 0%
Phenylalanine 0.185mg 0.331mg 0%
Valine 0.185mg 0.294mg 0%
Histidine 0.127mg 0.145mg 0%
Fructose 0.29g 0%
Omega-3 - DHA 0.015g 0g N/A
Omega-3 - ALA 1.485g N/A
Omega-6 - Gamma-linoleic acid 0.062g N/A
Omega-6 - Eicosadienoic acid 0.009g N/A
Omega-6 - Linoleic acid 11.48g N/A

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Crackers
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
49%
Crackers
Minerals Daily Need Coverage Score
38%
Quinoa
56%
Crackers

Comparison summary

Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 7.31g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 719mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 5.331g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 10)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2.4)
Which food is richer in vitamins?
Crackers
Crackers 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. Crackers - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174982/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.