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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

Quinoa vs Gratin 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
7
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%
Gratin
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 14% 36% 35% 24% 53% 19% 48% 56% 21% 15%
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%
~equal in Selenium ~2.7µg

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
4
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%
Gratin
5
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 33% 21% 0% 0% 16% 27% 19% 23% 40% 0% 0% 8.3% 0%
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%
~equal in Vitamin D ~0µg
~equal in Vitamin B2 ~0.116mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Gratin
4
5% 8% 11% 74% 2%
Protein: 5.06 g
Fats: 7.59 g
Carbs: 11.27 g
Water: 74 g
Other: 2.08 g
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
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Gratin
1
66% 30% 4%
Saturated fat: Sat. Fat 4.733 g
Monounsaturated fat: Mono. Fat 2.149 g
Polyunsaturated fat: Poly. Fat 0.276 g
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.
Quinoa Gratin
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Rich in minerals ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Gratin 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?

ok
ok
is better in case of low diet
Quinoa Gratin
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
14%
Gratin
Minerals Daily Need Coverage Score
38%
Quinoa
32%
Gratin

Comparison summary

Which food is lower in Cholesterol?
Quinoa
Quinoa is lower in Cholesterol (difference - 23mg)
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 426mg)
Which food is lower in Saturated fat?
Quinoa
Quinoa is lower in Saturated fat (difference - 4.502g)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Gratin
Gratin is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Gratin
Gratin is lower in glycemic index (difference - 53)
Which food is cheaper?
?
The foods are relatively equal in price ($)
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. Gratin - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170442/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.