Quinoa, cooked vs Palm oil
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 11 g of palm oil. Most of the calories in quinoa, cooked come from carbohydrate. Most of those in palm oil come from fat.
More in quinoa, cooked: copper, magnesium, phosphorus, folate and 9 more. More in palm oil: saturated fat, total fat (7.1×) and vitamin E (3.4×). Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
11.3 g · 0 g protein · 0 g carbs (0 g sugars) · 11.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Saturated fatlimit1% vs 28%
0.19 g vs 5.6 g
- Copper18% vs 0%
0.16 mg vs 0 mg
- Magnesium13% vs 0%
53.3 mg vs 0 mg
- Total fat2% vs 15%
1.6 g vs 11.3 g
- Phosphorus10% vs 0%
127 mg vs 0 mg
- Folate9% vs 0%
35 µg vs 0 µg
- Vitamin E4% vs 12%
0.53 mg vs 1.8 mg
- Fiber8% vs 0%
2.3 g vs 0 g
- Zinc8% vs 0%
0.91 mg vs 0 mg
- Thiamin (B1)7% vs 0%
0.089 mg vs 0 mg
- Protein7% vs 0%
3.7 g vs 0 g
- Riboflavin (B2)7% vs 0%
0.092 mg vs 0 mg
- Iron7% vs <1%
1.2 mg vs 0.001 mg
- Carbohydrates6% vs 0%
17.8 g vs 0 g
- Vitamin B66% vs 0%
0.1 mg vs 0 mg
- Selenium4% vs 0%
2.3 µg vs 0 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit5.8 mg · 0 mg<1%·0%
- Potassium143 mg · 0 mg3%·0%
- Calcium14.2 mg · 0 mg1%·0%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin K0 µg · 0.9 µg0%·1%
- Niacin (B3)0.34 mg · 0 mg2%·0%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 0.034 mg3%·<1%
Reported for only one of the two, so not compared: manganese, vitamin D, pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Palm oil (SR Legacy 171015). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.