Uncooked quinoa vs Quinoa, cooked
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 83 g of quinoa, cooked. Both get most of their calories from carbohydrate.
No nutrient differs by 4% of a day's needs or more.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
No nutrient differs by 4% of a day's needs or more in 100 calories of each.
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.7 g8%·7%
- Total fat1.6 g · 1.6 g2%·2%
- Saturated fatlimit0.19 g · 0.19 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 17.8 g6%·6%
- Fiber1.9 g · 2.3 g7%·8%
- Sodiumlimit1.4 mg · 5.8 mg<1%·<1%
- Potassium153 mg · 143 mg3%·3%
- Calcium12.8 mg · 14.2 mg1%·1%
- Iron1.2 mg · 1.2 mg7%·7%
- Magnesium53.5 mg · 53.3 mg13%·13%
- Phosphorus124 mg · 127 mg10%·10%
- Zinc0.84 mg · 0.91 mg8%·8%
- Copper0.16 mg · 0.16 mg18%·18%
- Manganese0.55 mg · 0.53 mg24%·23%
- Selenium2.3 µg · 2.3 µg4%·4%
- Vitamin A0.27 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.66 mg · 0.53 mg4%·4%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.098 mg · 0.089 mg8%·7%
- Riboflavin (B2)0.086 mg · 0.092 mg7%·7%
- Niacin (B3)0.41 mg · 0.34 mg3%·2%
- Vitamin B60.13 mg · 0.1 mg8%·6%
- Folate50 µg · 35 µg13%·9%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.1 mg · 19.2 mg3%·3%
Reported for only one of the two, so not compared: vitamin C, pantothenic acid (B5).
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Quinoa, cooked (SR Legacy 168917). 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.