Quinoa, cooked vs Palm oil
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
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper39% vs 0%
0.36 mg vs 0 mg
- Saturated fatlimit2% vs 34%
0.43 g vs 6.7 g
- Magnesium28% vs 0%
118 mg vs 0 mg
- Phosphorus22% vs 0%
281 mg vs 0 mg
- Folate19% vs 0%
77.7 µg vs 0 µg
- Fiber19% vs 0%
5.2 g vs 0 g
- Zinc18% vs 0%
2 mg vs 0 mg
- Thiamin (B1)16% vs 0%
0.2 mg vs 0 mg
- Protein16% vs 0%
8.1 g vs 0 g
- Riboflavin (B2)16% vs 0%
0.2 mg vs 0 mg
- Iron15% vs <1%
2.8 mg vs 0.001 mg
- Carbohydrates14% vs 0%
39.4 g vs 0 g
- Vitamin B613% vs 0%
0.23 mg vs 0 mg
- Total fat5% vs 17%
3.6 g vs 13.6 g
- Selenium9% vs 0%
5.2 µg vs 0 µg
- Choline8% vs <1%
42.5 mg vs 0.041 mg
- Potassium7% vs 0%
318 mg vs 0 mg
- Vitamin E8% vs 14%
1.2 mg vs 2.2 mg
- Niacin (B3)5% vs 0%
0.76 mg vs 0 mg
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.