Nutrition Comparison Tool

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      Quinoa, cooked
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      Quinoa, cooked
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      Quinoa, uncooked
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
      • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
      • Quinoa, uncooked 1 cup (x1) 31% DV 626 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
      • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
      • Quinoa, uncooked 1 cup (x1) 13% DV 10.3g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
      • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
      • Quinoa, uncooked 1 cup (x1) 40% DV 109.1g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
      • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
      • Quinoa, uncooked 1 cup (x1) 48% DV 24g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 0% DV 0mg
      • Quinoa, cooked 1 cup (x1) 0% DV 0mg
      • Quinoa, uncooked 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
      • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
      • Quinoa, uncooked 1 cup (x1) 6% DV 1.2g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
      • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
      • Quinoa, uncooked 1 cup (x1) 43% DV 11.9g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
      • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
      • Quinoa, uncooked 1 cup (x1) --% DV --g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
      • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
      • Quinoa, uncooked 1 cup (x1) 43% DV 7.8mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
      • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
      • Quinoa, uncooked 1 cup (x1) 6% DV 79.9mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
      • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
      • Quinoa, uncooked 1 cup (x1) 20% DV 957.1mg
      Comparison Table

      Table Legend

      1. Quinoa, cooked
      2. Quinoa, cooked
      3. Quinoa, uncooked
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 185 185 170
      Calories
      (%DV)
      222
      (11%)
      222
      (11%)
      626
      (31%)
      Fat (g)
      (%DV)
      3.6
      (5%)
      3.6
      (5%)
      10.3
      (13%)
      Protein (g)
      (%DV)
      8.1
      (16%)
      8.1
      (16%)
      24
      (48%)
      Carbohydrate (g)
      (%DV)
      39.4
      (14%)
      39.4
      (14%)
      109.1
      (40%)
      Sugars (g)
      (%DV)
      1.6
      (3%)
      1.6
      (3%)
      --
      (--%)
      Fiber (g)
      (%DV)
      5.2
      (19%)
      5.2
      (19%)
      11.9
      (43%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.43
      (2%)
      0.43
      (2%)
      1.2
      (6%)
      Net-Carbs (g) 34.2
      34.2
      97.2
      Trans Fatty Acids (g) --
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 185 185 170
      Calcium (mg)
      (%DV)
      31.5
      (2%)
      31.5
      (2%)
      79.9
      (6%)
      Iron, Fe (mg)
      (%DV)
      2.8
      (15%)
      2.8
      (15%)
      7.8
      (43%)
      Potassium, K (mg)
      (%DV)
      318.2
      (7%)
      318.2
      (7%)
      957.1
      (20%)
      Magnesium (mg)
      (%DV)
      118.4
      (28%)
      118.4
      (28%)
      334.9
      (80%)
      Phosphorus, P (mg)
      (%DV)
      281.2
      (22%)
      281.2
      (22%)
      776.9
      (62%)
      Sodium (mg)
      (%DV)
      13
      (1%)
      13
      (1%)
      8.5
      (0%)
      Zinc, Zn (mg)
      (%DV)
      2
      (18%)
      2
      (18%)
      5.3
      (48%)
      Copper, Cu (mg)
      (%DV)
      0.36
      (39%)
      0.36
      (39%)
      1
      (111%)
      Manganese (mg)
      (%DV)
      1.2
      (51%)
      1.2
      (51%)
      3.5
      (150%)
      Selenium, Se (mcg)
      (%DV)
      5.2
      (9%)
      5.2
      (9%)
      14.5
      (26%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 185 185 170
      Vitamin A, RAE (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      1.7
      (0%)
      Vitamin C (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      --
      (--%)
      Thiamin (B1) (mg)
      (%DV)
      0.2
      (16%)
      0.2
      (16%)
      0.61
      (51%)
      Riboflavin (B2) (mg)
      (%DV)
      0.2
      (16%)
      0.2
      (16%)
      0.54
      (42%)
      Niacin (B3) (mg)
      (%DV)
      0.76
      (5%)
      0.76
      (5%)
      2.6
      (16%)
      Vitamin B5 (PA) (mg)
      (%DV)
      --
      (--%)
      --
      (--%)
      1.3
      (26%)
      Vitamin B6 (mg)
      (%DV)
      0.23
      (13%)
      0.23
      (13%)
      0.83
      (49%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      77.7
      (19%)
      77.7
      (19%)
      312.8
      (78%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      77.7
      (19%)
      77.7
      (19%)
      312.8
      (78%)
      Folate DFE (mcg)
      (%)
      77.7
      (19%)
      77.7
      (19%)
      312.8
      (78%)
      Choline (mg)
      (%DV)
      42.6
      (8%)
      42.6
      (8%)
      119.3
      (22%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      5.6
      (0%)
      5.6
      (0%)
      13.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      1.7
      (0%)
      Vitamin A, IU (IU) 9.3 9.3 23.8
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 98.1
      98.1
      277.1
      Vitamin E (mg)
      (%DV)
      1.2
      (8%)
      1.2
      (8%)
      4.1
      (28%)
      Vitamin D (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin D2 (mcg) --
      --
      --
      Vitamin D3 (mcg) --
      --
      --
      Vitamin D (IU)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      1.9
        Other
      Food # 1 2 3
      Weight (g) 185 185 170
      Water (g) 132.5
      132.5
      22.6
      Ash (g) 1
      1
      4
      Alcohol (g) 0
      0
      --
      Caffeine (mg) 0
      0
      --
      Theobromine (mg) 0
      0
      --
      PRAL score 4.16
      4.16
      10.47
        Carbohydrates
      Food # 1 2 3
      Weight (g) 185 185 170
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      --
      --
      Glucose (Dextrose) (g) --
      --
      --
      Fructose (g) --
      --
      --
      Lactose (g) --
      --
      --
      Maltose (g) --
      --
      --
      Galactose (g) --
      --
      --
      Starch (g) 32.6
      32.6
      88.8
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 185 185 170
      Monounsaturated Fats (g) 0.977
      0.977
      2.742
      Polyunsaturated Fats (g) 1.994
      1.994
      5.596
      Omega 3s (g)
      (%AI)
      0.157
      (10%)
      0.157
      (10%)
      0.442
      (28%)
      Omega 6s (g)
      (%AI)
      1.802
      (11%)
      1.802
      (11%)
      5.061
      (30%)
      Omega 3 to Omega 6 Ratio 0.09
      0.09
      0.09
      Omega 6 to Omega 3 Ratio 11.46
      11.46
      11.45
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0.028
      0.028
      0.08
      n-3-Eicosatrienoic Acid (20:3) (g) --
      --
      --
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) --
      --
      --
      gamma-Linolenic Acid (GLA) (g) --
      --
      --
      c-c-n6-Eicosadienoic Acid (g) --
      --
      0
      DHG-linolenic acid (DGLA) (g) --
      --
      --
      Arachidonic acid (AA) (g) --
      --
      --
      Saturated Fats  
      Butyric (4:0) (g) 0
      0
      --
      Caproic (6:0) (g) 0
      0
      --
      Caprylic Acid (8:0) (g) 0
      0
      0
      Capric Acid (10:0) (g) 0
      0
      0
      Lauric Acid (12:0) (g) 0
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0
      0
      Pentadecanoic Acid (15:0) (g) --
      --
      0
      Palmitic Acid (16:0) (g) 0.363
      0.363
      1.02
      Margaric Acid (17:0) (g) --
      --
      0
      Stearic Acid (18:0) (g) 0.022
      0.022
      0.063
      Arachidic Acid (20:0) (g) --
      --
      0.051
      Behenic Acid (22:0) (g) --
      --
      0.051
      Lignoceric Acid (24:0) (g) --
      --
      0.017
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) --
      --
      0
      Pentadecenoic Acid (15:1) (g) --
      --
      0
      Palmitoleic Acid (16:1) (g) 0
      0
      0
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      --
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      Oleic Acid (18:1) (g) 0.86
      0.86
      2.414
      c-Oleic Acid (18:1 cis) (g) --
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.057
      0.057
      0.158
      Docosenoic Acid (22:1) (g) 0.05
      0.05
      0.141
      c-Docosenoic Acid (22:1 c) (g) --
      --
      --
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0.029
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.802
      1.802
      5.061
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.157
      0.157
      0.442
      Octadecatrienoic Acid (mixed) (g) --
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0.006
      0.006
      0.015
      Heneicosapentaenoic Acid 21:5 (g) --
      --
      0
      22:4 (g) --
      --
      0
      Trans Fats  
      t-Polyenoic Fats (g) --
      --
      --
      t-Monoenoic Fats (g) --
      --
      --
      t-Palmitoleic Acid (16:1 t) (g) --
      --
      --
      t-Oleic Acid (18:1 t) (g) --
      --
      --
      t-Docosenoic Acid (22:1 t) (g) --
      --
      --
      t-Octadecadienoic Acid (18:2 t) (g) --
      --
      --
      t-t-Octadecadienoic Acid (g) --
      --
      --
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      --
      --
      Stigmasterol (g) --
      --
      --
      Campesterol (g) --
      --
      --
      Beta-sitosterol (g) --
      --
      --
      Amino Acids
      Food # 1 2 3
      Weight (g) 185 185 170
      Essential  
      Histidine (mg)
      (%RDI)
      235
      (34%)
      235
      (34%)
      692
      (99%)
      Isoleucine (mg)
      (%RDI)
      290
      (21%)
      290
      (21%)
      857
      (61%)
      Leucine (mg)
      (%RDI)
      483
      (18%)
      483
      (18%)
      1428
      (52%)
      Lysine (mg)
      (%RDI)
      442
      (21%)
      442
      (21%)
      1302
      (62%)
      Methionine (mg)
      (%RDI)
      178
      (24%)
      178
      (24%)
      525
      (72%)
      Phenylalanine (mg)
      (%RDI)
      342
      (39%)
      342
      (39%)
      1008
      (115%)
      Threonine (mg)
      (%RDI)
      242
      (23%)
      242
      (23%)
      716
      (68%)
      Tryptophan (mg)
      (%RDI)
      96
      (34%)
      96
      (34%)
      284
      (101%)
      Valine (mg)
      (%RDI)
      342
      (19%)
      342
      (19%)
      1010
      (55%)
      Conditional  
      Arginine (mg) 629
      629
      1855
      Cystine (mg)
      (%RDI)
      117
      (41%)
      117
      (41%)
      345
      (120%)
      Glycine (mg) 400
      400
      1180
      Proline (mg) 444
      444
      1314
      Tyrosine (mg)
      (%RDI)
      154
      (18%)
      154
      (18%)
      454
      (52%)
      Non-Essential  
      Alanine (mg) 339
      339
      1000
      Aspartic acid (mg) 653
      653
      1928
      Betaine (mg) --
      --
      1072
      Glutamic acid (mg) 1073
      1073
      3171
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 326
      326
      964
      Data Source
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa, uncooked
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.