Quinoa vs. Crouton — In-Depth Nutrition Comparison
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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.
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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.
| 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.
| 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% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| 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
| 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.
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Lower in Sugar |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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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?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
35%
Minerals Daily Need Coverage Score
38%
70%
Comparison summary
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 691mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 1.279g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 19)
Which food is cheaper?
Quinoa is cheaper (difference - $1.5)
Which food is lower in Sugar?
Crouton is lower in Sugar (difference - 0.87g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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?
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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.