Quinoa vs. Pastry — In-Depth Nutrition Comparison
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The main differences between quinoa and pastry
- Quinoa is richer in phosphorus and magnesium, yet pastry is richer in selenium, vitamin B1, vitamin B3, vitamin K, iron, and vitamin B2.
- Daily need coverage for saturated fat for pastry is 47% higher.
- Quinoa contains 4 times more magnesium than pastry. Quinoa contains 64mg of magnesium, while pastry contains 16mg.
- Quinoa contains less sodium.
Food types used in this article are Quinoa, cooked and Puff pastry, frozen, ready-to-bake.
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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 | +300% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +182% |
| Contains more CopperCopper | +68.4% |
| Contains more ZincZinc | +105.7% |
| Contains more PhosphorusPhosphorus | +153.3% |
| Contains less SodiumSodium | -97.2% |
| Contains more ManganeseManganese | +29.3% |
| Contains more IronIron | +71.8% |
| Contains more SeleniumSelenium | +764.3% |
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 | +16.7% |
| Contains more Vitamin B6Vitamin B6 | +485.7% |
| Contains more CholineCholine | +259.4% |
| Contains more Vitamin B1Vitamin B1 | +272% |
| Contains more Vitamin B2Vitamin B2 | +157.3% |
| Contains more Vitamin B3Vitamin B3 | +911.7% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +85.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Fats | 1.92g | 38.1g | 56% |
| Monounsaturated fat | 0.528g | 21.597g | 53% |
| Saturated fat | 0.231g | 9.643g | 43% |
| Selenium | 2.8µg | 24.2µg | 39% |
| Polyunsaturated fat | 1.078g | 4.894g | 25% |
| Vitamin B1 | 0.107mg | 0.398mg | 24% |
| Vitamin B3 | 0.412mg | 4.168mg | 23% |
| Calories | 120kcal | 551kcal | 22% |
| Iron | 1.49mg | 2.56mg | 13% |
| Phosphorus | 152mg | 60mg | 13% |
| Vitamin B2 | 0.11mg | 0.283mg | 13% |
| Vitamin K | 0µg | 16.1µg | 13% |
| Magnesium | 64mg | 16mg | 11% |
| Sodium | 7mg | 249mg | 11% |
| Folate | 42µg | 78µg | 9% |
| Copper | 0.192mg | 0.114mg | 9% |
| Carbs | 21.3g | 45.1g | 8% |
| Vitamin B6 | 0.123mg | 0.021mg | 8% |
| Starch | 17.63g | 7% | |
| Manganese | 0.631mg | 0.488mg | 6% |
| Protein | 4.4g | 7.3g | 6% |
| Zinc | 1.09mg | 0.53mg | 5% |
| Fiber | 2.8g | 1.5g | 5% |
| Choline | 23mg | 6.4mg | 3% |
| Potassium | 172mg | 61mg | 3% |
| Calcium | 17mg | 10mg | 1% |
| Vitamin E | 0.63mg | 0.54mg | 1% |
| Net carbs | 18.5g | 43.6g | N/A |
| Sugar | 0.87g | 0.74g | N/A |
| Tryptophan | 0.052mg | 0.085mg | 0% |
| Threonine | 0.131mg | 0.196mg | 0% |
| Isoleucine | 0.157mg | 0.272mg | 0% |
| Leucine | 0.261mg | 0.508mg | 0% |
| Lysine | 0.239mg | 0.142mg | 0% |
| Methionine | 0.096mg | 0.129mg | 0% |
| Phenylalanine | 0.185mg | 0.362mg | 0% |
| Valine | 0.185mg | 0.308mg | 0% |
| Histidine | 0.127mg | 0.156mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more WaterWater | +742.5% |
| Contains more ProteinProtein | +65.9% |
| Contains more FatsFats | +1884.4% |
| Contains more CarbsCarbs | +111.7% |
| Contains more OtherOther | +29.9% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -97.6% |
| Contains more Mono. FatMonounsaturated fat | +3990.3% |
| Contains more Poly. FatPolyunsaturated fat | +354% |
