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  6. Saffron vs. Quinoa

Saffron vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between saffron and quinoa

  • Saffron is richer than quinoa in manganese, iron, vitamin C, vitamin B6, magnesium, potassium, copper, phosphorus, folate, and vitamin B2.
  • Daily need coverage for manganese for saffron is 1208% higher.
  • Quinoa has a lower glycemic index than saffron.

Food types used in this article are Spices, saffron and Quinoa, cooked.

Infographic

Saffron vs Quinoa 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.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 189% 33% 152% 416% 109% 30% 108% 19% 3705% 31%
Quinoa
Quinoa
1
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%
Contains more MagnesiumMagnesium +312.5%
Contains more CalciumCalcium +552.9%
Contains more PotassiumPotassium +902.3%
Contains more IronIron +645%
Contains more CopperCopper +70.8%
Contains more PhosphorusPhosphorus +65.8%
Contains more ManganeseManganese +4402.1%
Contains more SeleniumSelenium +100%
Contains less SodiumSodium -95.3%
~equal in Zinc ~1.09mg

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.
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 269% 0% 9% 0% 29% 62% 27% 0% 233% 0% 0% 70%
Quinoa
Quinoa
1
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%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B2Vitamin B2 +142.7%
Contains more Vitamin B3Vitamin B3 +254.4%
Contains more Vitamin B6Vitamin B6 +721.1%
Contains more FolateFolate +121.4%
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.107mg
~equal in Vitamin B5 ~mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Saffron Quinoa DV% diff.
Manganese 28.408mg 0.631mg 1208%
Iron 11.1mg 1.49mg 120%
Vitamin C 80.8mg 0mg 90%
Vitamin B6 1.01mg 0.123mg 68%
Magnesium 264mg 64mg 48%
Potassium 1724mg 172mg 46%
Carbs 65.37g 21.3g 15%
Copper 0.328mg 0.192mg 15%
Protein 11.43g 4.4g 14%
Phosphorus 252mg 152mg 14%
Folate 93µg 42µg 13%
Vitamin B2 0.267mg 0.11mg 12%
Calories 310kcal 120kcal 10%
Calcium 111mg 17mg 9%
Starch 17.63g 7%
Vitamin B3 1.46mg 0.412mg 7%
Polyunsaturated fat 2.067g 1.078g 7%
Fats 5.85g 1.92g 6%
Sodium 148mg 7mg 6%
Saturated fat 1.586g 0.231g 6%
Selenium 5.6µg 2.8µg 5%
Fiber 3.9g 2.8g 4%
Vitamin E 0.63mg 4%
Choline 23mg 4%
Vitamin A 27µg 0µg 3%
Vitamin B1 0.115mg 0.107mg 1%
Protein per 100 calories 3.7g 3.7g N/A
Calories per 10 g protein 271kcal 273kcal N/A
Weight per 100 calories 32g 83g N/A
Unsaturated / Saturated Fat ratio 1.6 7 N/A
Net carbs 61.47g 18.5g N/A
Sugar 0.87g N/A
Zinc 1.09mg 1.09mg 0%
Monounsaturated fat 0.429g 0.528g 0%
Tryptophan 0.052mg 0%
Threonine 0.131mg 0%
Isoleucine 0.157mg 0%
Leucine 0.261mg 0%
Lysine 0.239mg 0%
Methionine 0.096mg 0%
Phenylalanine 0.185mg 0%
Valine 0.185mg 0%
Histidine 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - DPA 0.006g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
11% 6% 65% 12% 5%
Protein: 11.43 g
Fats: 5.85 g
Carbs: 65.37 g
Water: 11.9 g
Other: 5.45 g
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
Contains more ProteinProtein +159.8%
Contains more FatsFats +204.7%
Contains more CarbsCarbs +206.9%
Contains more OtherOther +607.8%
Contains more WaterWater +501.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
39% 11% 51%
Saturated fat: Sat. Fat 1.586 g
Monounsaturated fat: Mono. Fat 0.429 g
Polyunsaturated fat: Poly. Fat 2.067 g
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Poly. FatPolyunsaturated fat +91.7%
Contains less Sat. FatSaturated fat -85.4%
Contains more Mono. FatMonounsaturated fat +23.1%

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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. Saffron - https://fdc.nal.usda.gov/fdc-app.html#/food-details/170934/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.