Corn flakes vs quinoa: which is healthier?
Corn flakes are more nutrient-dense, scoring 70/100 against 49/100 for quinoa. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Corn flakes
384 kcal per 100 g. 1 cup: 28 g
Higher scoreQuinoa
120 kcal per 100 g. 1 cup cooked: 185 g
Which to pick for your goal
- Fewer caloriesQuinoa384 vs 120 kcal per 100 g
- More proteinCorn flakes5.9 vs 4.4 g per 100 g
- More fiberAbout even2.7 vs 2.8 g per 100 g
- Less sugarQuinoa7.8 vs 0.9 g per 100 g
- More potassiumQuinoa107 vs 172 mg per 100 g
- Less saturated fatAbout even0.2 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Corn flakes, 100 g | Quinoa, 100 g | Corn flakes, 28 g | Quinoa, 185 g |
|---|---|---|---|---|
| Calories | 384 kcal | 120 kcal | 108 kcal | 222 kcal |
| Protein | 5.9 g | 4.4 g | 1.7 g | 8.1 g |
| Carbohydrates | 88 g | 21 g | 25 g | 39 g |
| Sugars | 7.8 g | 0.9 g | 2.2 g | 1.6 g |
| Fiber | 2.7 g | 2.8 g | 0.8 g | 5.2 g |
| Fat | 0.9 g | 1.9 g | 0.3 g | 3.6 g |
| Saturated fat | 0.2 g | 0.2 g | <0.1 g | 0.4 g |
| Vitamin C | 65 mg | 0 mg | 18 mg | 0 mg |
| Vitamin A | 981 µg | 0 µg | 275 µg | 0 µg |
| Potassium | 107 mg | 172 mg | 30 mg | 318 mg |
| Iron | 19 mg | 1.5 mg | 5.4 mg | 2.8 mg |
| Calcium | 2 mg | 17 mg | 0.6 mg | 31 mg |
| Magnesium | 7 mg | 64 mg | 2 mg | 118 mg |
| Sodium | 571 mg | 7 mg | 160 mg | 13 mg |
Last updated . Scores use the HowHealthyIs Score method.