Uncooked quinoa vs Quinoa, cooked

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.

• Manganese150% vs 51%

  3.5 mg vs 1.2 mg

• Copper111% vs 39%

  1 mg vs 0.36 mg

• Folate78% vs 19%

  313 µg vs 77.7 µg

• Magnesium80% vs 28%

  335 mg vs 118 mg

• Phosphorus62% vs 22%

  777 mg vs 281 mg

• Vitamin B649% vs 13%

  0.83 mg vs 0.23 mg

• Thiamin (B1)51% vs 16%

  0.61 mg vs 0.2 mg

• Protein48% vs 16%

  24 g vs 8.1 g

• Zinc48% vs 18%

  5.3 mg vs 2 mg

• Iron43% vs 15%

  7.8 mg vs 2.8 mg

• Riboflavin (B2)42% vs 16%

  0.54 mg vs 0.2 mg

• Carbohydrates40% vs 14%

  109 g vs 39.4 g

• Fiber43% vs 19%

  11.9 g vs 5.2 g

• Vitamin E28% vs 8%

  4.1 mg vs 1.2 mg

• Selenium26% vs 9%

  14.4 µg vs 5.2 µg

• Choline22% vs 8%

  119 mg vs 42.5 mg

• Potassium20% vs 7%

  957 mg vs 318 mg

• Niacin (B3)16% vs 5%

  2.6 mg vs 0.76 mg

• Total fat13% vs 5%

  10.3 g vs 3.6 g

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%