Quinoa, cooked vs Walnut oil

Quinoa, cookedWalnut oil
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 11 g of walnut oil. Most of the calories in quinoa, cooked come from carbohydrate. Most of those in walnut oil come from fat.

More in quinoa, cooked: copper, magnesium, phosphorus, folate and 9 more. More in walnut oil: total fat (7.1×) and saturated fat (5.3×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Walnut oil100 cal

11.3 g · 0 g protein · 0 g carbs (0 g sugars) · 11.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 calories 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%12.5%25%
  • Copper0.16 mg · 0 mg
    18%0%
  • Magnesium53.3 mg · 0 mg
    13%0%
  • Total fat1.6 g · 11.3 g
    2%15%
  • Phosphorus127 mg · 0 mg
    10%0%
  • Folate35 µg · 0 µg
    9%0%
  • Fiber2.3 g · 0 g
    8%0%
  • Zinc0.91 mg · 0 mg
    8%0%
  • Thiamin (B1)0.089 mg · 0 mg
    7%0%
  • Protein3.7 g · 0 g
    7%0%
  • Riboflavin (B2)0.092 mg · 0 mg
    7%0%
  • Iron1.2 mg · 0 mg
    7%0%
  • Carbohydrates17.8 g · 0 g
    6%0%
  • Vitamin B60.1 mg · 0 mg
    6%0%
  • Selenium2.3 µg · 0 µg
    4%0%
  • Saturated fatlimit0.19 g · 1 g
    1%5%

Show as: bars · dots

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 D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.045 mg4%·<1%
  • Vitamin K0 µg · 1.7 µg0%·1%
  • Niacin (B3)0.34 mg · 0 mg2%·0%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 0.045 mg3%·<1%

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

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Walnut oil (SR Legacy 171030). 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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