Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Quinoa
  5. Compare
  6. Quinoa vs. Seed

Quinoa vs. Seed — In-Depth Nutrition Comparison

Compare

Summary of differences between Quinoa and Seed

  • Quinoa has less Fiber, Phosphorus, Selenium, Manganese, Copper, Iron, Magnesium, Calcium, Vitamin B3, and Vitamin B1 than Seed.
  • Seed covers your daily need of Fiber 126% more than Quinoa.

These are the specific foods used in this comparison Quinoa, cooked and Seeds, chia seeds, dried.

Infographic

Quinoa vs Seed 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
1
:
9
Seed
Seed
Contains less Sodium -56.3%
Contains more Calcium +3611.8%
Contains more Iron +418.1%
Contains more Magnesium +423.4%
Contains more Phosphorus +465.8%
Contains more Potassium +136.6%
Contains more Zinc +320.2%
Contains more Copper +381.3%
Contains more Manganese +331.5%
Contains more Selenium +1871.4%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Seed
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 190% 290% 240% 369% 36% 3% 125% 308% 356% 302%
Contains less Sodium -56.3%
Contains more Calcium +3611.8%
Contains more Iron +418.1%
Contains more Magnesium +423.4%
Contains more Phosphorus +465.8%
Contains more Potassium +136.6%
Contains more Zinc +320.2%
Contains more Copper +381.3%
Contains more Manganese +331.5%
Contains more Selenium +1871.4%

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
4
:
6
Seed
Seed
Contains more Vitamin E +26%
Contains more Vitamin A +980%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2043.2%
Contains more Folate +16.7%
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%
Seed
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 4% 10% 0% 6% 155% 40% 166% 0% 0% 37% 0% 0%
Contains more Vitamin E +26%
Contains more Vitamin A +980%
Contains more Vitamin C +∞%
Contains more Vitamin B1 +479.4%
Contains more Vitamin B2 +54.5%
Contains more Vitamin B3 +2043.2%
Contains more Folate +16.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
:
4
Seed
Seed
Contains more Water +1134.7%
Contains more Protein +275.9%
Contains more Fats +1501%
Contains more Carbs +97.7%
Contains more Other +523.4%
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
Seed
17% 31% 42% 6% 5%
Protein: 16.54 g
Fats: 30.74 g
Carbs: 42.12 g
Water: 5.8 g
Other: 4.8 g
Contains more Water +1134.7%
Contains more Protein +275.9%
Contains more Fats +1501%
Contains more Carbs +97.7%
Contains more Other +523.4%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
2
Seed
Seed
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +337.3%
Contains more Polyunsaturated fat +2095.3%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Seed
11% 8% 81%
Saturated Fat: 3.33 g
Monounsaturated Fat: 2.309 g
Polyunsaturated fat: 23.665 g
Contains less Saturated Fat -93.1%
Contains more Monounsaturated Fat +337.3%
Contains more Polyunsaturated fat +2095.3%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Quinoa Seed Opinion
Net carbs 18.5g 7.72g Quinoa
Protein 4.4g 16.54g Seed
Fats 1.92g 30.74g Seed
Carbs 21.3g 42.12g Seed
Calories 120kcal 486kcal Seed
Starch 17.63g Quinoa
Sugar 0.87g Seed
Fiber 2.8g 34.4g Seed
Calcium 17mg 631mg Seed
Iron 1.49mg 7.72mg Seed
Magnesium 64mg 335mg Seed
Phosphorus 152mg 860mg Seed
Potassium 172mg 407mg Seed
Sodium 7mg 16mg Quinoa
Zinc 1.09mg 4.58mg Seed
Copper 0.192mg 0.924mg Seed
Manganese 0.631mg 2.723mg Seed
Selenium 2.8µg 55.2µg Seed
Vitamin A 5IU 54IU Seed
Vitamin E 0.63mg 0.5mg Quinoa
Vitamin C 0mg 1.6mg Seed
Vitamin B1 0.107mg 0.62mg Seed
Vitamin B2 0.11mg 0.17mg Seed
Vitamin B3 0.412mg 8.83mg Seed
Vitamin B6 0.123mg Quinoa
Folate 42µg 49µg Seed
Tryptophan 0.052mg 0.436mg Seed
Threonine 0.131mg 0.709mg Seed
Isoleucine 0.157mg 0.801mg Seed
Leucine 0.261mg 1.371mg Seed
Lysine 0.239mg 0.97mg Seed
Methionine 0.096mg 0.588mg Seed
Phenylalanine 0.185mg 1.016mg Seed
Valine 0.185mg 0.95mg Seed
Histidine 0.127mg 0.531mg Seed
Trans Fat 0.14g Quinoa
Saturated Fat 0.231g 3.33g Quinoa
Omega-3 - DHA 0.015g Quinoa
Monounsaturated Fat 0.528g 2.309g Seed
Polyunsaturated fat 1.078g 23.665g Seed
Omega-6 - Linoleic acid 5.835g Seed
Omega-3 - ALA 17.83g Seed

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Seed
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

People also compare

Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice
Seed
Seed vs Safflower
Safflower
Seed
Seed vs Sesame
Sesame
Seed
Seed vs Sunflower seed
Sunflower seed

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
35%
Seed
Minerals Daily Need Coverage Score
38%
Quinoa
221%
Seed

Comparison summary

Which food is lower in Sugar?
Seed
Seed is lower in Sugar (difference - 0.87g)
Which food is lower in glycemic index?
Seed
Seed is lower in glycemic index (difference - 38)
Which food is richer in minerals?
Seed
Seed is relatively richer in minerals
Which food contains less Sodium?
Quinoa
Quinoa contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 3.099g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
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. Seed - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170554/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.