Quinoa, cooked vs Palm oil

Quinoa, cookedPalm oil
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 120 calories in palm oil (1 tbsp, 13.6 g). 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 12 more. More in palm oil: saturated fat (16×), total fat (3.8×) and vitamin E. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Palm oil120 cal

1 tbsp (13.6 g) · 0 g protein · 0 g carbs (0 g sugars) · 13.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Copper0.36 mg · 0 mg
    39%0%
  • Saturated fatlimit0.43 g · 6.7 g
    2%34%
  • Magnesium118 mg · 0 mg
    28%0%
  • Phosphorus281 mg · 0 mg
    22%0%
  • Folate77.7 µg · 0 µg
    19%0%
  • Fiber5.2 g · 0 g
    19%0%
  • Zinc2 mg · 0 mg
    18%0%
  • Thiamin (B1)0.2 mg · 0 mg
    16%0%
  • Protein8.1 g · 0 g
    16%0%
  • Riboflavin (B2)0.2 mg · 0 mg
    16%0%
  • Iron2.8 mg · 0.001 mg
    15%<1%
  • Carbohydrates39.4 g · 0 g
    14%0%
  • Vitamin B60.23 mg · 0 mg
    13%0%
  • Total fat3.6 g · 13.6 g
    5%17%
  • Selenium5.2 µg · 0 µg
    9%0%
  • Choline42.5 mg · 0.041 mg
    8%<1%
  • Potassium318 mg · 0 mg
    7%0%
  • Vitamin E1.2 mg · 2.2 mg
    8%14%
  • Niacin (B3)0.76 mg · 0 mg
    5%0%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.9 mg · 0 mg1%·0%
  • Calcium31.4 mg · 0 mg2%·0%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin K0 µg · 1.1 µg0%·1%
  • Vitamin B120 µg · 0 µg0%·0%

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.

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