Quinoa, cooked vs Uncooked quinoa

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.

• Manganese51% vs 150%

  1.2 mg vs 3.5 mg

• Copper39% vs 111%

  0.36 mg vs 1 mg

• Folate19% vs 78%

  77.7 µg vs 313 µg

• Magnesium28% vs 80%

  118 mg vs 335 mg

• Phosphorus22% vs 62%

  281 mg vs 777 mg

• Vitamin B613% vs 49%

  0.23 mg vs 0.83 mg

• Thiamin (B1)16% vs 51%

  0.2 mg vs 0.61 mg

• Protein16% vs 48%

  8.1 g vs 24 g

• Zinc18% vs 48%

  2 mg vs 5.3 mg

• Iron15% vs 43%

  2.8 mg vs 7.8 mg

• Riboflavin (B2)16% vs 42%

  0.2 mg vs 0.54 mg

• Carbohydrates14% vs 40%

  39.4 g vs 109 g

• Fiber19% vs 43%

  5.2 g vs 11.9 g

• Vitamin E8% vs 28%

  1.2 mg vs 4.1 mg

• Selenium9% vs 26%

  5.2 µg vs 14.4 µg

• Choline8% vs 22%

  42.5 mg vs 119 mg

• Potassium7% vs 20%

  318 mg vs 957 mg

• Niacin (B3)5% vs 16%

  0.76 mg vs 2.6 mg

• Total fat5% vs 13%

  3.6 g vs 10.3 g

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%