Wheat vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between wheat and quinoa?
- Wheat is richer in selenium, manganese, vitamin B3, zinc, and fiber, while quinoa is higher in folate, vitamin B2, and polyunsaturated fat.
- Wheat's daily need coverage for selenium is 53% higher.
- Quinoa has 6 times less vitamin B3 than wheat. Wheat has 2.305mg of vitamin B3, while quinoa has 0.412mg.
- Quinoa is lower in sugar.
We used Wheat, KAMUT khorasan, cooked and Quinoa, cooked types in this comparison.
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 IronIron | +18.1% |
| Contains more ZincZinc | +68.8% |
| Contains more ManganeseManganese | +63.2% |
| Contains more SeleniumSelenium | +1039.3% |
| Contains more MagnesiumMagnesium | +33.3% |
| Contains more CalciumCalcium | +88.9% |
| Contains less SodiumSodium | -12.5% |
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 B3Vitamin B3 | +459.5% |
| Contains more Vitamin EVitamin E | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +12.6% |
| Contains more Vitamin B2Vitamin B2 | +266.7% |
| Contains more Vitamin B6Vitamin B6 | +75.7% |
| Contains more FolateFolate | +281.8% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +29.8% |
| Contains more CarbsCarbs | +29.6% |
| Contains more FatsFats | +131.3% |
| Contains more OtherOther | +13.2% |
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -66.7% |
| Contains more Mono. FatMonounsaturated fat | +528.6% |
| Contains more Poly. FatPolyunsaturated fat | +343.6% |
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 Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in price |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
| Rich in minerals | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Selenium | 31.9µg | 2.8µg | 53% |
| Manganese | 1.03mg | 0.631mg | 17% |
| Vitamin B3 | 2.305mg | 0.412mg | 12% |
| Folate | 11µg | 42µg | 8% |
| Starch | 17.63g | 7% | |
| Zinc | 1.84mg | 1.09mg | 7% |
| Vitamin B2 | 0.03mg | 0.11mg | 6% |
| Fiber | 4.3g | 2.8g | 6% |
| Polyunsaturated fat | 0.243g | 1.078g | 6% |
| Choline | 23mg | 4% | |
| Magnesium | 48mg | 64mg | 4% |
| Vitamin B6 | 0.07mg | 0.123mg | 4% |
| Iron | 1.76mg | 1.49mg | 3% |
| Vitamin E | 0.24mg | 0.63mg | 3% |
| Protein | 5.71g | 4.4g | 3% |
| Copper | 0.207mg | 0.192mg | 2% |
| Carbs | 27.6g | 21.3g | 2% |
| Fats | 0.83g | 1.92g | 2% |
| Saturated fat | 0.077g | 0.231g | 1% |
| Monounsaturated fat | 0.084g | 0.528g | 1% |
| Calories | 132kcal | 120kcal | 1% |
| Vitamin B1 | 0.095mg | 0.107mg | 1% |
| Phosphorus | 147mg | 152mg | 1% |
| Calcium | 9mg | 17mg | 1% |
| Net carbs | 23.3g | 18.5g | N/A |
| Potassium | 164mg | 172mg | 0% |
| Sugar | 3.07g | 0.87g | N/A |
| Sodium | 8mg | 7mg | 0% |
| Trans fat | 0.002g | N/A | |
| Tryptophan | 0.051mg | 0.052mg | 0% |
| Threonine | 0.172mg | 0.131mg | 0% |
| Isoleucine | 0.22mg | 0.157mg | 0% |
| Leucine | 0.432mg | 0.261mg | 0% |
| Lysine | 0.161mg | 0.239mg | 0% |
| Methionine | 0.097mg | 0.096mg | 0% |
| Phenylalanine | 0.3mg | 0.185mg | 0% |
| Valine | 0.267mg | 0.185mg | 0% |
| Histidine | 0.147mg | 0.127mg | 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
8%
11%
Minerals Daily Need Coverage Score
61%
38%
Comparison summary
Which food is lower in Saturated fat?
Wheat is lower in Saturated fat (difference - 0.154g)
Which food is lower in glycemic index?
Wheat is lower in glycemic index (difference - 3)
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 2.2g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 1mg)
Which food is cheaper?
Quinoa is cheaper (difference - $0.4)
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
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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.