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  6. Quinoa vs. Croissant

Quinoa vs. Croissant — In-Depth Nutrition Comparison

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What are the main differences between quinoa and croissant?

  • Quinoa is richer in manganese, copper, and magnesium, while croissant is higher in selenium, vitamin B1, vitamin A, and folate.
  • Croissant's daily need coverage for saturated fat is 57% higher.
  • Croissant has 4 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while croissant has 16mg.
  • Quinoa is lower in saturated fat.

We used Quinoa, cooked and Croissants, butter types in this comparison.

Infographic

Quinoa vs Croissant 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
Quinoa
7
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 11% 11% 10% 76% 27% 20% 45% 61% 43% 124%
Contains more MagnesiumMagnesium +300%
Contains more PotassiumPotassium +45.8%
Contains more CopperCopper +140%
Contains more ZincZinc +45.3%
Contains more PhosphorusPhosphorus +44.8%
Contains less SodiumSodium -98.5%
Contains more ManganeseManganese +91.2%
Contains more CalciumCalcium +117.6%
Contains more IronIron +36.2%
Contains more SeleniumSelenium +710.7%

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
Quinoa
1
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% 69% 17% 0% 97% 56% 41% 52% 13% 20% 4.5% 66% 21%
Contains more Vitamin B6Vitamin B6 +112.1%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +33.3%
Contains more Vitamin B1Vitamin B1 +262.6%
Contains more Vitamin B2Vitamin B2 +119.1%
Contains more Vitamin B3Vitamin B3 +431.1%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +109.5%
Contains more CholineCholine +68.7%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Croissant DV% diff.
Saturated fat 0.231g 11.659g 52%
Selenium 2.8µg 22.7µg 36%
Fats 1.92g 21g 29%
Vitamin B1 0.107mg 0.388mg 23%
Vitamin A 0µg 206µg 23%
Cholesterol 0mg 67mg 22%
Sodium 7mg 467mg 20%
Vitamin B5 0.861mg 17%
Calories 120kcal 406kcal 14%
Manganese 0.631mg 0.33mg 13%
Folate 42µg 88µg 12%
Monounsaturated fat 0.528g 5.525g 12%
Copper 0.192mg 0.08mg 12%
Magnesium 64mg 16mg 11%
Vitamin B3 0.412mg 2.188mg 11%
Vitamin B2 0.11mg 0.241mg 10%
Protein 4.4g 8.2g 8%
Carbs 21.3g 45.8g 8%
Vitamin B12 0µg 0.16µg 7%
Phosphorus 152mg 105mg 7%
Starch 17.63g 7%
Iron 1.49mg 2.03mg 7%
Vitamin B6 0.123mg 0.058mg 5%
Zinc 1.09mg 0.75mg 3%
Choline 23mg 38.8mg 3%
Vitamin K 0µg 1.8µg 2%
Potassium 172mg 118mg 2%
Calcium 17mg 37mg 2%
Vitamin E 0.63mg 0.84mg 1%
Fiber 2.8g 2.6g 1%
Vitamin C 0mg 0.2mg 0%
Net carbs 18.5g 43.2g N/A
Sugar 0.87g 11.26g N/A
Polyunsaturated fat 1.078g 1.094g 0%
Tryptophan 0.052mg 0.099mg 0%
Threonine 0.131mg 0.284mg 0%
Isoleucine 0.157mg 0.365mg 0%
Leucine 0.261mg 0.623mg 0%
Lysine 0.239mg 0.329mg 0%
Methionine 0.096mg 0.175mg 0%
Phenylalanine 0.185mg 0.416mg 0%
Valine 0.185mg 0.41mg 0%
Histidine 0.127mg 0.187mg 0%
Omega-3 - EPA 0g 0.003g N/A
Omega-3 - DHA 0.015g 0.002g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
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
8% 21% 46% 23% 2%
Protein: 8.2 g
Fats: 21 g
Carbs: 45.8 g
Water: 23.2 g
Other: 1.8 g
Contains more WaterWater +208.7%
Contains more ProteinProtein +86.4%
Contains more FatsFats +993.8%
Contains more CarbsCarbs +115%
Contains more OtherOther +133.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
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
64% 30% 6%
Saturated fat: Sat. Fat 11.659 g
Monounsaturated fat: Mono. Fat 5.525 g
Polyunsaturated fat: Poly. Fat 1.094 g
Contains less Sat. FatSaturated fat -98%
Contains more Mono. FatMonounsaturated fat +946.4%
~equal in Polyunsaturated fat ~1.094g

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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. Croissant - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174987/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.