Quinoa, cooked vs Uncooked quinoa

Quinoa, cookedUncooked quinoa
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 626 calories in uncooked quinoa (1 cup, 170 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (3×), copper (2.8×), folate (4×), magnesium (2.8×) and 15 more. 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

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 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%87.5%175%
  • Manganese1.2 mg · 3.5 mg
    51%150%
  • Copper0.36 mg · 1 mg
    39%111%
  • Folate77.7 µg · 313 µg
    19%78%
  • Magnesium118 mg · 335 mg
    28%80%
  • Phosphorus281 mg · 777 mg
    22%62%
  • Vitamin B60.23 mg · 0.83 mg
    13%49%
  • Thiamin (B1)0.2 mg · 0.61 mg
    16%51%
  • Protein8.1 g · 24 g
    16%48%
  • Zinc2 mg · 5.3 mg
    18%48%
  • Iron2.8 mg · 7.8 mg
    15%43%
  • Riboflavin (B2)0.2 mg · 0.54 mg
    16%42%
  • Carbohydrates39.4 g · 109 g
    14%40%
  • Fiber5.2 g · 11.9 g
    19%43%
  • Vitamin E1.2 mg · 4.1 mg
    8%28%
  • Selenium5.2 µg · 14.4 µg
    9%26%
  • Choline42.5 mg · 119 mg
    8%22%
  • Potassium318 mg · 957 mg
    7%20%
  • Niacin (B3)0.76 mg · 2.6 mg
    5%16%
  • Total fat3.6 g · 10.3 g
    5%13%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.43 g · 1.2 g2%·6%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.9 mg · 8.5 mg1%·<1%
  • Calcium31.4 mg · 79.9 mg2%·6%
  • Vitamin A0 µg · 1.7 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C, pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Uncooked quinoa (SR Legacy 168874). 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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Compare Quinoa, cooked withQuinoa flourAncient Harvest corn and quinoa pasta, cooked
Quinoa, cooked vs Uncooked quinoa: nutrition compared | MyFoodAnalysis