Uncooked quinoa vs Quinoa, cooked

Uncooked quinoaQuinoa, cooked
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 222 calories in quinoa, cooked (1 cup, 185 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

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 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%
  • Manganese3.5 mg · 1.2 mg
    150%51%
  • Copper1 mg · 0.36 mg
    111%39%
  • Folate313 µg · 77.7 µg
    78%19%
  • Magnesium335 mg · 118 mg
    80%28%
  • Phosphorus777 mg · 281 mg
    62%22%
  • Vitamin B60.83 mg · 0.23 mg
    49%13%
  • Thiamin (B1)0.61 mg · 0.2 mg
    51%16%
  • Protein24 g · 8.1 g
    48%16%
  • Zinc5.3 mg · 2 mg
    48%18%
  • Iron7.8 mg · 2.8 mg
    43%15%
  • Riboflavin (B2)0.54 mg · 0.2 mg
    42%16%
  • Carbohydrates109 g · 39.4 g
    40%14%
  • Fiber11.9 g · 5.2 g
    43%19%
  • Vitamin E4.1 mg · 1.2 mg
    28%8%
  • Selenium14.4 µg · 5.2 µg
    26%9%
  • Choline119 mg · 42.5 mg
    22%8%
  • Potassium957 mg · 318 mg
    20%7%
  • Niacin (B3)2.6 mg · 0.76 mg
    16%5%
  • Total fat10.3 g · 3.6 g
    13%5%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit1.2 g · 0.43 g6%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 12.9 mg<1%·1%
  • Calcium79.9 mg · 31.4 mg6%·2%
  • Vitamin A1.7 µg · 0 µg<1%·0%
  • 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: 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.

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Compare Uncooked quinoa withQuinoa flourAncient Harvest corn and quinoa pasta, cooked