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.

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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.

Wheat

Quinoa

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%

~equal in Potassium ~172mg

~equal in Copper ~0.192mg

~equal in Phosphorus ~152mg

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.

Wheat

Quinoa

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%

~equal in Vitamin C ~0mg

~equal in Vitamin D ~0µg

~equal in Vitamin A ~0µg

~equal in Vitamin B5 ~mg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			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%
Zinc	1.84mg	1.09mg	7%
Starch		17.63g	7%
Fiber	4.3g	2.8g	6%
Vitamin B2	0.03mg	0.11mg	6%
Polyunsaturated fat	0.243g	1.078g	6%
Magnesium	48mg	64mg	4%
Vitamin B6	0.07mg	0.123mg	4%
Choline		23mg	4%
Protein	5.71g	4.4g	3%
Iron	1.76mg	1.49mg	3%
Vitamin E	0.24mg	0.63mg	3%
Fats	0.83g	1.92g	2%
Carbs	27.6g	21.3g	2%
Copper	0.207mg	0.192mg	2%
Calories	132kcal	120kcal	1%
Calcium	9mg	17mg	1%
Phosphorus	147mg	152mg	1%
Vitamin B1	0.095mg	0.107mg	1%
Saturated fat	0.077g	0.231g	1%
Monounsaturated fat	0.084g	0.528g	1%
Protein per 100 calories	4.3g	3.7g	N/A
Calories per 10 g protein	231kcal	273kcal	N/A
Weight per 100 calories	76g	83g	N/A
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