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  6. Quinoa vs. Fontina

Quinoa vs. Fontina — In-Depth Nutrition Comparison

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What are the differences between Quinoa and Fontina?

  • Quinoa is higher in Manganese, yet Fontina is higher in Vitamin B12, Calcium, Vitamin A RAE, 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.

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

Infographic

Quinoa vs Fontina 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
6
:
4
Fontina
Fontina
Contains more Iron +547.8%
Contains more Magnesium +357.1%
Contains more Potassium +168.8%
Contains less Sodium -99.1%
Contains more Copper +668%
Contains more Manganese +4407.1%
Contains more Calcium +3135.3%
Contains more Phosphorus +127.6%
Contains more Zinc +221.1%
Contains more Selenium +417.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Fontina
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 166% 9% 10% 149% 6% 105% 96% 9% 2% 80%
Contains more Iron +547.8%
Contains more Magnesium +357.1%
Contains more Potassium +168.8%
Contains less Sodium -99.1%
Contains more Copper +668%
Contains more Manganese +4407.1%
Contains more Calcium +3135.3%
Contains more Phosphorus +127.6%
Contains more Zinc +221.1%
Contains more Selenium +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
Quinoa
5
:
6
Fontina
Fontina
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +48.2%
Contains more Folate +600%
Contains more Vitamin A +18160%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Fontina
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 55% 6% 18% 0% 6% 48% 3% 26% 20% 5% 210% 7%
Contains more Vitamin E +133.3%
Contains more Vitamin B1 +409.5%
Contains more Vitamin B3 +174.7%
Contains more Vitamin B6 +48.2%
Contains more Folate +600%
Contains more Vitamin A +18160%
Contains more Vitamin D +∞%
Contains more Vitamin B2 +85.5%
Contains more Vitamin B12 +∞%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Fontina
Fontina
Contains more Carbs +1274.2%
Contains more Water +88.8%
Contains more Protein +481.8%
Contains more Fats +1521.9%
Contains more Other +392.2%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Fontina
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 Carbs +1274.2%
Contains more Water +88.8%
Contains more Protein +481.8%
Contains more Fats +1521.9%
Contains more Other +392.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Fontina
Fontina
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +1545.3%
Contains more Polyunsaturated fat +53.4%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Fontina
65% 29% 6%
Saturated Fat: 19.196 g
Monounsaturated Fat: 8.687 g
Polyunsaturated fat: 1.654 g
Contains less Saturated Fat -98.8%
Contains more Monounsaturated Fat +1545.3%
Contains more Polyunsaturated 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 Sugar ok
Lower in Sodium ok
Lower in Cholesterol 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 Opinion
Net carbs 18.5g 1.55g Quinoa
Protein 4.4g 25.6g Fontina
Fats 1.92g 31.14g Fontina
Carbs 21.3g 1.55g Quinoa
Calories 120kcal 389kcal Fontina
Starch 17.63g Quinoa
Sugar 0.87g 1.55g Quinoa
Fiber 2.8g 0g Quinoa
Calcium 17mg 550mg Fontina
Iron 1.49mg 0.23mg Quinoa
Magnesium 64mg 14mg Quinoa
Phosphorus 152mg 346mg Fontina
Potassium 172mg 64mg Quinoa
Sodium 7mg 800mg Quinoa
Zinc 1.09mg 3.5mg Fontina
Copper 0.192mg 0.025mg Quinoa
Manganese 0.631mg 0.014mg Quinoa
Selenium 2.8µg 14.5µg Fontina
Vitamin A 5IU 913IU Fontina
Vitamin A RAE 0µg 261µg Fontina
Vitamin E 0.63mg 0.27mg Quinoa
Vitamin D 0IU 23IU Fontina
Vitamin D 0µg 0.6µg Fontina
Vitamin B1 0.107mg 0.021mg Quinoa
Vitamin B2 0.11mg 0.204mg Fontina
Vitamin B3 0.412mg 0.15mg Quinoa
Vitamin B5 0.429mg Fontina
Vitamin B6 0.123mg 0.083mg Quinoa
Folate 42µg 6µg Quinoa
Vitamin B12 0µg 1.68µg Fontina
Vitamin K 0µg 2.6µg Fontina
Tryptophan 0.052mg 0.361mg Fontina
Threonine 0.131mg 0.935mg Fontina
Isoleucine 0.157mg 1.384mg Fontina
Leucine 0.261mg 2.664mg Fontina
Lysine 0.239mg 2.328mg Fontina
Methionine 0.096mg 0.706mg Fontina
Phenylalanine 0.185mg 1.497mg Fontina
Valine 0.185mg 1.926mg Fontina
Histidine 0.127mg 0.959mg Fontina
Cholesterol 0mg 116mg Quinoa
Saturated Fat 0.231g 19.196g Quinoa
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 8.687g Fontina
Polyunsaturated fat 1.078g 1.654g Fontina

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Fontina
Low Fats diet ok
Low Carbs diet ok
Low Calories 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 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 Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 116mg)
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.