Wheat vs. Quinoa — In-Depth Nutrition Comparison
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Summary of differences between wheat and quinoa
- Quinoa has less selenium, manganese, phosphorus, copper, vitamin B3, zinc, vitamin B1, iron, vitamin B6, and magnesium than wheat .
- Wheat covers your daily need for selenium, 157% more than quinoa.
- Wheat has 16 times more vitamin B3 than quinoa. While wheat has 6.738mg of vitamin B3, quinoa has only 0.412mg.
These are the specific foods used in this comparison Wheat, durum and Quinoa, cooked.
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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 | +125% |
| Contains more CalciumCalcium | +100% |
| Contains more PotassiumPotassium | +150.6% |
| Contains more IronIron | +136.2% |
| Contains more CopperCopper | +188% |
| Contains more ZincZinc | +281.7% |
| Contains more PhosphorusPhosphorus | +234.2% |
| Contains less SodiumSodium | -71.4% |
| Contains more ManganeseManganese | +377.3% |
| Contains more SeleniumSelenium | +3092.9% |
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.
| Contains more Vitamin B1Vitamin B1 | +291.6% |
| Contains more Vitamin B3Vitamin B3 | +1535.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin B6Vitamin B6 | +240.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Selenium | 89.4µg | 2.8µg | 157% |
| Manganese | 3.012mg | 0.631mg | 104% |
| Phosphorus | 508mg | 152mg | 51% |
| Vitamin B3 | 6.738mg | 0.412mg | 40% |
| Copper | 0.553mg | 0.192mg | 40% |
| Zinc | 4.16mg | 1.09mg | 28% |
| Vitamin B1 | 0.419mg | 0.107mg | 26% |
| Iron | 3.52mg | 1.49mg | 25% |
| Vitamin B6 | 0.419mg | 0.123mg | 23% |
| Vitamin B5 | 0.935mg | 19% | |
| Magnesium | 144mg | 64mg | 19% |
| Protein | 13.68g | 4.4g | 19% |
| Carbs | 71.13g | 21.3g | 17% |
| Calories | 339kcal | 120kcal | 11% |
| Fiber | 2.8g | 11% | |
| Potassium | 431mg | 172mg | 8% |
| Starch | 17.63g | 7% | |
| Vitamin E | 0.63mg | 4% | |
| Choline | 23mg | 4% | |
| Calcium | 34mg | 17mg | 2% |
| Fats | 2.47g | 1.92g | 1% |
| Polyunsaturated fat | 0.978g | 1.078g | 1% |
| Saturated fat | 0.454g | 0.231g | 1% |
| Vitamin B2 | 0.121mg | 0.11mg | 1% |
| Net carbs | 71.13g | 18.5g | N/A |
| Sugar | 0.87g | N/A | |
| Sodium | 2mg | 7mg | 0% |
| Folate | 43µg | 42µg | 0% |
| Monounsaturated fat | 0.344g | 0.528g | 0% |
| Tryptophan | 0.176mg | 0.052mg | 0% |
| Threonine | 0.366mg | 0.131mg | 0% |
| Isoleucine | 0.533mg | 0.157mg | 0% |
| Leucine | 0.934mg | 0.261mg | 0% |
| Lysine | 0.303mg | 0.239mg | 0% |
| Methionine | 0.221mg | 0.096mg | 0% |
| Phenylalanine | 0.681mg | 0.185mg | 0% |
| Valine | 0.594mg | 0.185mg | 0% |
| Histidine | 0.322mg | 0.127mg | 0% |
| Omega-3 - DHA | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +210.9% |
| Contains more FatsFats | +28.6% |
| Contains more CarbsCarbs | +233.9% |
| Contains more OtherOther | +131.2% |
| Contains more WaterWater | +554.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -49.1% |
| Contains more Mono. FatMonounsaturated fat | +53.5% |
| Contains more Poly. FatPolyunsaturated fat | +10.2% |