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  6. Quinoa, uncooked vs. Quinoa

Quinoa, uncooked vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between quinoa, uncooked and quinoa

  • Quinoa has less manganese, copper, phosphorus, iron, folate, magnesium, vitamin B6, vitamin B1, zinc, and fiber.
  • Quinoa, uncooked's daily need coverage for manganese is 61% more.
  • Quinoa, uncooked has 4 times more folate than quinoa. Quinoa, uncooked has 184µg of folate, while quinoa has 42µg.

The food varieties used in the comparison are Quinoa, uncooked and Quinoa, cooked.

Infographic

Quinoa, uncooked 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 141% 14% 50% 171% 197% 85% 196% 0.65% 265% 46%
Quinoa
Quinoa
0
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 +207.8%
Contains more CalciumCalcium +176.5%
Contains more PotassiumPotassium +227.3%
Contains more IronIron +206.7%
Contains more CopperCopper +207.3%
Contains more ZincZinc +184.4%
Contains more PhosphorusPhosphorus +200.7%
Contains less SodiumSodium -28.6%
Contains more ManganeseManganese +222.2%
Contains more SeleniumSelenium +203.6%

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 A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0.33% 49% 0% 90% 73% 29% 46% 112% 0% 0% 138% 38%
Quinoa
Quinoa
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D 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 Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +287.3%
Contains more Vitamin B1Vitamin B1 +236.4%
Contains more Vitamin B2Vitamin B2 +189.1%
Contains more Vitamin B3Vitamin B3 +268.9%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +295.9%
Contains more FolateFolate +338.1%
Contains more CholineCholine +205.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa, uncooked Quinoa DV% diff.
Manganese 2.033mg 0.631mg 61%
Copper 0.59mg 0.192mg 44%
Phosphorus 457mg 152mg 44%
Iron 4.57mg 1.49mg 39%
Folate 184µg 42µg 36%
Magnesium 197mg 64mg 32%
Vitamin B6 0.487mg 0.123mg 28%
Vitamin B1 0.36mg 0.107mg 21%
Protein 14.12g 4.4g 19%
Zinc 3.1mg 1.09mg 18%
Fiber 7g 2.8g 17%
Vitamin B2 0.318mg 0.11mg 16%
Polyunsaturated fat 3.292g 1.078g 15%
Vitamin B5 0.772mg 15%
Carbs 64.16g 21.3g 14%
Starch 52.22g 17.63g 14%
Calories 368kcal 120kcal 12%
Vitamin E 2.44mg 0.63mg 12%
Potassium 563mg 172mg 12%
Selenium 8.5µg 2.8µg 10%
Choline 70.2mg 23mg 9%
Vitamin B3 1.52mg 0.412mg 7%
Fats 6.07g 1.92g 6%
Monounsaturated fat 1.613g 0.528g 3%
Calcium 47mg 17mg 3%
Saturated fat 0.706g 0.231g 2%
Net carbs 57.16g 18.5g N/A
Sugar 0.87g N/A
Sodium 5mg 7mg 0%
Vitamin A 1µg 0µg 0%
Tryptophan 0.167mg 0.052mg 0%
Threonine 0.421mg 0.131mg 0%
Isoleucine 0.504mg 0.157mg 0%
Leucine 0.84mg 0.261mg 0%
Lysine 0.766mg 0.239mg 0%
Methionine 0.309mg 0.096mg 0%
Phenylalanine 0.593mg 0.185mg 0%
Valine 0.594mg 0.185mg 0%
Histidine 0.407mg 0.127mg 0%
Omega-3 - DHA 0.047g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
14% 6% 64% 13% 2%
Protein: 14.12 g
Fats: 6.07 g
Carbs: 64.16 g
Water: 13.28 g
Other: 2.37 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 +220.9%
Contains more FatsFats +216.1%
Contains more CarbsCarbs +201.2%
Contains more OtherOther +207.8%
Contains more WaterWater +439.2%

Fat Type Comparison

Fat type breakdown side-by-side comparison
13% 29% 59%
Saturated fat: Sat. Fat 0.706 g
Monounsaturated fat: Mono. Fat 1.613 g
Polyunsaturated fat: Poly. Fat 3.292 g
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
Contains more Mono. FatMonounsaturated fat +205.5%
Contains more Poly. FatPolyunsaturated fat +205.4%
Contains less Sat. FatSaturated fat -67.3%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 52.22 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
Quinoa
0
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +196.2%
~equal in Sucrose ~0g
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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, uncooked - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168874/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.