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Quinoa vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between quinoa and fontina?

  • Quinoa is higher in manganese and copper, yet fontina is higher in vitamin B12, calcium, phosphorus, zinc, and selenium.
  • Fontina's daily need coverage for saturated fat is 95% more.
  • Quinoa has 45 times more manganese than fontina. While quinoa has 0.631mg of manganese, fontina has only 0.014mg.
  • The amount of saturated fat in quinoa is lower.
  • The glycemic index of fontina is lower.

We used Quinoa, cooked and Cheese, fontina types in this article.

Infographic

Quinoa vs Fontina 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 10% 165% 5.6% 8.6% 8.3% 95% 148% 104% 1.8% 79%
Contains more MagnesiumMagnesium +357.1%
Contains more PotassiumPotassium +168.8%
Contains more IronIron +547.8%
Contains more CopperCopper +668%
Contains less SodiumSodium -99.1%
Contains more ManganeseManganese +4407.1%
Contains more CalciumCalcium +3135.3%
Contains more ZincZinc +221.1%
Contains more PhosphorusPhosphorus +127.6%
Contains more SeleniumSelenium +417.9%

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
6
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% 87% 5.4% 9% 5.3% 47% 2.8% 26% 19% 210% 6.5% 4.5% 8.4%
Contains more Vitamin EVitamin E +133.3%
Contains more Vitamin B1Vitamin B1 +409.5%
Contains more Vitamin B3Vitamin B3 +174.7%
Contains more Vitamin B6Vitamin B6 +48.2%
Contains more FolateFolate +600%
Contains more CholineCholine +49.4%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +85.5%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
26% 31% 38% 4%
Protein: 25.6 g
Fats: 31.14 g
Carbs: 1.55 g
Water: 37.92 g
Other: 3.79 g
Contains more CarbsCarbs +1274.2%
Contains more WaterWater +88.8%
Contains more ProteinProtein +481.8%
Contains more FatsFats +1521.9%
Contains more OtherOther +392.2%

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
65% 29% 6%
Saturated fat: Sat. Fat 19.196 g
Monounsaturated fat: Mono. Fat 8.687 g
Polyunsaturated fat: Poly. Fat 1.654 g
Contains less Sat. FatSaturated fat -98.8%
Contains more Mono. FatMonounsaturated fat +1545.3%
Contains more Poly. FatPolyunsaturated fat +53.4%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Fontina DV% diff.
Saturated fat 0.231g 19.196g 86%
Vitamin B12 0µg 1.68µg 70%
Calcium 17mg 550mg 53%
Fats 1.92g 31.14g 45%
Protein 4.4g 25.6g 42%
Cholesterol 0mg 116mg 39%
Sodium 7mg 800mg 34%
Vitamin A 0µg 261µg 29%
Phosphorus 152mg 346mg 28%
Manganese 0.631mg 0.014mg 27%
Zinc 1.09mg 3.5mg 22%
Selenium 2.8µg 14.5µg 21%
Monounsaturated fat 0.528g 8.687g 20%
Copper 0.192mg 0.025mg 19%
Iron 1.49mg 0.23mg 16%
Calories 120kcal 389kcal 13%
Magnesium 64mg 14mg 12%
Fiber 2.8g 0g 11%
Folate 42µg 6µg 9%
Vitamin B5 0.429mg 9%
Carbs 21.3g 1.55g 7%
Vitamin B2 0.11mg 0.204mg 7%
Starch 17.63g 7%
Vitamin B1 0.107mg 0.021mg 7%
Polyunsaturated fat 1.078g 1.654g 4%
Vitamin D 0µg 0.6µg 3%
Vitamin B6 0.123mg 0.083mg 3%
Vitamin D 0IU 23IU 3%
Potassium 172mg 64mg 3%
Vitamin B3 0.412mg 0.15mg 2%
Vitamin K 0µg 2.6µg 2%
Vitamin E 0.63mg 0.27mg 2%
Choline 23mg 15.4mg 1%
Net carbs 18.5g 1.55g N/A
Sugar 0.87g 1.55g N/A
Tryptophan 0.052mg 0.361mg 0%
Threonine 0.131mg 0.935mg 0%
Isoleucine 0.157mg 1.384mg 0%
Leucine 0.261mg 2.664mg 0%
Lysine 0.239mg 2.328mg 0%
Methionine 0.096mg 0.706mg 0%
Phenylalanine 0.185mg 1.497mg 0%
Valine 0.185mg 1.926mg 0%
Histidine 0.127mg 0.959mg 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 Fontina
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
33%
Fontina
Minerals Daily Need Coverage Score
38%
Quinoa
63%
Fontina

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 116mg)
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 0.68g)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 793mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 18.965g)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $3.5)
Which food is lower in glycemic index?
Fontina
Fontina is lower in glycemic index (difference - 26)
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. Fontina - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170843/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.