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  6. Quinoa vs. Corn grain

Quinoa vs. Corn grain — In-Depth Nutrition Comparison

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Differences between quinoa and corn grain

  • Quinoa contains less vitamin B6, vitamin B1, selenium, vitamin B3, fiber, carbs, iron, magnesium, copper, and protein than corn grain.
  • Corn grain's daily need coverage for vitamin B6 is 38% higher.

The food types used in this comparison are Quinoa, cooked and Corn grain, yellow.

Infographic

Quinoa vs Corn grain infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each food.
Quinoa
Quinoa
3
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 91% 2.1% 25% 102% 105% 60% 90% 4.6% 63% 85%
Contains more CalciumCalcium +142.9%
Contains less SodiumSodium -80%
Contains more ManganeseManganese +30.1%
Contains more MagnesiumMagnesium +98.4%
Contains more PotassiumPotassium +66.9%
Contains more IronIron +81.9%
Contains more CopperCopper +63.5%
Contains more ZincZinc +102.8%
Contains more PhosphorusPhosphorus +38.2%
Contains more SeleniumSelenium +453.6%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Quinoa
Quinoa
2
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate 0% 0% 3.7% 9.8% 96% 46% 68% 25% 144% 0% 0.75% 14%
Contains more Vitamin EVitamin E +28.6%
Contains more FolateFolate +121.1%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +259.8%
Contains more Vitamin B2Vitamin B2 +82.7%
Contains more Vitamin B3Vitamin B3 +780.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +405.7%
Contains more Vitamin KVitamin K +∞%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Corn grain DV% diff.
Vitamin B6 0.123mg 0.622mg 38%
Selenium 2.8µg 15.5µg 23%
Vitamin B1 0.107mg 0.385mg 23%
Vitamin B3 0.412mg 3.627mg 20%
Carbs 21.3g 74.26g 18%
Fiber 2.8g 7.3g 18%
Magnesium 64mg 127mg 15%
Iron 1.49mg 2.71mg 15%
Copper 0.192mg 0.314mg 14%
Calories 120kcal 365kcal 12%
Protein 4.4g 9.42g 10%
Zinc 1.09mg 2.21mg 10%
Phosphorus 152mg 210mg 8%
Vitamin B5 0.424mg 8%
Starch 17.63g 7%
Vitamin B2 0.11mg 0.201mg 7%
Polyunsaturated fat 1.078g 2.163g 7%
Manganese 0.631mg 0.485mg 6%
Folate 42µg 19µg 6%
Fats 1.92g 4.74g 4%
Choline 23mg 4%
Potassium 172mg 287mg 3%
Saturated fat 0.231g 0.667g 2%
Monounsaturated fat 0.528g 1.251g 2%
Calcium 17mg 7mg 1%
Sodium 7mg 35mg 1%
Vitamin A 0µg 11µg 1%
Vitamin E 0.63mg 0.49mg 1%
Protein per 100 calories 3.7g 2.6g N/A
Calories per 10 g protein 273kcal 387kcal N/A
Weight per 100 calories 83g 27g N/A
Unsaturated / Saturated Fat ratio 7 5.1 N/A
Net carbs 18.5g 66.96g N/A
Sugar 0.87g 0.64g N/A
Vitamin K 0µg 0.3µg 0%
Tryptophan 0.052mg 0.067mg 0%
Threonine 0.131mg 0.354mg 0%
Isoleucine 0.157mg 0.337mg 0%
Leucine 0.261mg 1.155mg 0%
Lysine 0.239mg 0.265mg 0%
Methionine 0.096mg 0.197mg 0%
Phenylalanine 0.185mg 0.463mg 0%
Valine 0.185mg 0.477mg 0%
Histidine 0.127mg 0.287mg 0%
Omega-3 (DHA) 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
9% 5% 74% 10%
Protein: 9.42 g
Fats: 4.74 g
Carbs: 74.26 g
Water: 10.37 g
Other: 1.21 g
Contains more WaterWater +590.5%
Contains more ProteinProtein +114.1%
Contains more FatsFats +146.9%
Contains more CarbsCarbs +248.6%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
16% 31% 53%
Saturated fat: Sat. Fat 0.667 g
Monounsaturated fat: Mono. Fat 1.251 g
Polyunsaturated fat: Poly. Fat 2.163 g
Contains less Sat. FatSaturated fat -65.4%
Contains more Mono. FatMonounsaturated fat +136.9%
Contains more Poly. FatPolyunsaturated fat +100.6%

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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. Corn grain - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170288/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.