Quinoa vs. Gratin — In-Depth Nutrition Comparison
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Significant differences between quinoa and gratin
- Quinoa has more manganese, iron, magnesium, and folate; however, gratin is richer in vitamin C, calcium, and potassium.
- Gratin covers your daily saturated fat needs 23% more than quinoa.
- Gratin has 4 times less manganese than quinoa. Quinoa has 0.631mg of manganese, while gratin has 0.161mg.
- Quinoa contains less saturated fat.
Specific food types used in this comparison are Quinoa, cooked and Potatoes, au gratin, home-prepared from recipe using butter.
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.
| Contains more MagnesiumMagnesium | +220% |
| Contains more IronIron | +132.8% |
| Contains more CopperCopper | +20% |
| Contains more ZincZinc | +58% |
| Contains more PhosphorusPhosphorus | +34.5% |
| Contains less SodiumSodium | -98.4% |
| Contains more ManganeseManganese | +291.9% |
| Contains more CalciumCalcium | +600% |
| Contains more PotassiumPotassium | +130.2% |
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 B1Vitamin B1 | +67.2% |
| Contains more FolateFolate | +281.8% |
| Contains more CholineCholine | +∞% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin AVitamin A | +∞% |
| Contains more Vitamin B3Vitamin B3 | +141% |
| Contains more Vitamin B6Vitamin B6 | +41.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +89% |
| Contains more ProteinProtein | +15% |
| Contains more FatsFats | +295.3% |
| Contains more OtherOther | +170.1% |
~equal in
Water
~74g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -95.1% |
| Contains more Poly. FatPolyunsaturated fat | +290.6% |
| Contains more Mono. FatMonounsaturated fat | +307% |
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 Cholesterol |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Rich in minerals |
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| Lower in Sugar |
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| Lower in Glycemic Index |
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| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Saturated fat | 0.231g | 4.733g | 20% |
| Manganese | 0.631mg | 0.161mg | 20% |
| Sodium | 7mg | 433mg | 19% |
| Vitamin C | 0mg | 9.9mg | 11% |
| Iron | 1.49mg | 0.64mg | 11% |
| Magnesium | 64mg | 20mg | 10% |
| Calcium | 17mg | 119mg | 10% |
| Fats | 1.92g | 7.59g | 9% |
| Folate | 42µg | 11µg | 8% |
| Vitamin B5 | 0.387mg | 8% | |
| Cholesterol | 0mg | 23mg | 8% |
| Vitamin A | 0µg | 64µg | 7% |
| Starch | 17.63g | 7% | |
| Potassium | 172mg | 396mg | 7% |
| Phosphorus | 152mg | 113mg | 6% |
| Polyunsaturated fat | 1.078g | 0.276g | 5% |
| Copper | 0.192mg | 0.16mg | 4% |
| Vitamin B6 | 0.123mg | 0.174mg | 4% |
| Monounsaturated fat | 0.528g | 2.149g | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Choline | 23mg | 4% | |
| Vitamin E | 0.63mg | 4% | |
| Zinc | 1.09mg | 0.69mg | 4% |
| Vitamin B1 | 0.107mg | 0.064mg | 4% |
| Vitamin B3 | 0.412mg | 0.993mg | 4% |
| Carbs | 21.3g | 11.27g | 3% |
| Protein | 4.4g | 5.06g | 1% |
| Calories | 120kcal | 132kcal | 1% |
| Net carbs | 18.5g | 9.47g | N/A |
| Sugar | 0.87g | N/A | |
| Selenium | 2.8µg | 2.7µg | 0% |
| Vitamin B2 | 0.11mg | 0.116mg | 0% |
| Tryptophan | 0.052mg | 0.07mg | 0% |
| Threonine | 0.131mg | 0.192mg | 0% |
| Isoleucine | 0.157mg | 0.284mg | 0% |
| Leucine | 0.261mg | 0.443mg | 0% |
| Lysine | 0.239mg | 0.381mg | 0% |
| Methionine | 0.096mg | 0.117mg | 0% |
| Phenylalanine | 0.185mg | 0.254mg | 0% |
| Valine | 0.185mg | 0.325mg | 0% |
| Histidine | 0.127mg | 0.151mg | 0% |
| Omega-3 - DHA | 0.015g | 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%
14%
Minerals Daily Need Coverage Score
38%
32%
Comparison summary
Which food is lower in Cholesterol?
Quinoa is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 4.502g)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Gratin is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Gratin is lower in glycemic index (difference - 53)
Which food is cheaper?
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The foods are relatively equal in price ($)
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.