Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up

Quinoa vs. Crouton — In-Depth Nutrition Comparison

Compare

How are quinoa and crouton different?

  • Quinoa is higher in magnesium and vitamin B6; however, crouton is richer in selenium, vitamin B1, iron, vitamin B3, folate, vitamin B2, and fiber.
  • Daily need coverage for selenium for crouton is 63% higher.
  • Quinoa contains 5 times more vitamin B6 than crouton. While quinoa contains 0.123mg of vitamin B6, crouton contains only 0.026mg.
  • Quinoa has less sodium.
  • Quinoa has a lower glycemic index (53) than crouton (72).

Quinoa, cooked and Croutons, plain are the varieties used in this article.

Infographic

Quinoa vs Crouton 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
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 22% 23% 11% 153% 54% 24% 49% 91% 65% 205%
Contains more MagnesiumMagnesium +106.5%
Contains more PotassiumPotassium +38.7%
Contains more CopperCopper +17.8%
Contains more ZincZinc +22.5%
Contains more PhosphorusPhosphorus +32.2%
Contains less SodiumSodium -99%
Contains more ManganeseManganese +26.2%
Contains more CalciumCalcium +347.1%
Contains more IronIron +173.8%
Contains more SeleniumSelenium +1239.3%

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
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% 0% 0% 0% 156% 63% 102% 26% 6% 0% 0% 99% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B6Vitamin B6 +373.1%
Contains more CholineCholine +∞%
Contains more Vitamin B1Vitamin B1 +482.2%
Contains more Vitamin B2Vitamin B2 +147.3%
Contains more Vitamin B3Vitamin B3 +1220.1%
Contains more FolateFolate +214.3%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~µg
~equal in Vitamin B12 ~0µg
~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
12% 7% 74% 6% 3%
Protein: 11.9 g
Fats: 6.6 g
Carbs: 73.5 g
Water: 5.5 g
Other: 2.5 g
Contains more WaterWater +1202%
Contains more ProteinProtein +170.5%
Contains more FatsFats +243.8%
Contains more CarbsCarbs +245.1%
Contains more OtherOther +224.7%

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
26% 52% 22%
Saturated fat: Sat. Fat 1.51 g
Monounsaturated fat: Mono. Fat 3.059 g
Polyunsaturated fat: Poly. Fat 1.273 g
Contains less Sat. FatSaturated fat -84.7%
Contains more Mono. FatMonounsaturated fat +479.4%
Contains more Poly. FatPolyunsaturated fat +18.1%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Crouton DV% diff.
Selenium 2.8µg 37.5µg 63%
Vitamin B1 0.107mg 0.623mg 43%
Iron 1.49mg 4.08mg 32%
Vitamin B3 0.412mg 5.439mg 31%
Sodium 7mg 698mg 30%
Folate 42µg 132µg 23%
Carbs 21.3g 73.5g 17%
Protein 4.4g 11.9g 15%
Calories 120kcal 407kcal 14%
Vitamin B2 0.11mg 0.272mg 12%
Vitamin B5 0.429mg 9%
Fiber 2.8g 5.1g 9%
Magnesium 64mg 31mg 8%
Fats 1.92g 6.6g 7%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.026mg 7%
Saturated fat 0.231g 1.51g 6%
Calcium 17mg 76mg 6%
Manganese 0.631mg 0.5mg 6%
Monounsaturated fat 0.528g 3.059g 6%
Phosphorus 152mg 115mg 5%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Copper 0.192mg 0.163mg 3%
Zinc 1.09mg 0.89mg 2%
Polyunsaturated fat 1.078g 1.273g 1%
Potassium 172mg 124mg 1%
Net carbs 18.5g 68.4g N/A
Sugar 0.87g N/A
Tryptophan 0.052mg 0.14mg 0%
Threonine 0.131mg 0.337mg 0%
Isoleucine 0.157mg 0.456mg 0%
Leucine 0.261mg 0.832mg 0%
Lysine 0.239mg 0.278mg 0%
Methionine 0.096mg 0.211mg 0%
Phenylalanine 0.185mg 0.586mg 0%
Valine 0.185mg 0.514mg 0%
Histidine 0.127mg 0.255mg 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 Crouton
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

People also compare

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
35%
Crouton
Minerals Daily Need Coverage Score
38%
Quinoa
70%
Crouton

Comparison summary

Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 1.279g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 19)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton
Crouton is lower in Sugar (difference - 0.87g)
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.
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. Crouton - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172751/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.