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% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
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 |
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% |
