Nutrition Comparison Tool
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Quinoa, cooked
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Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
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Cooked Amaranth
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 8% DV 162 calories
  • Cooked Amaranth 1 cup (x1) 13% DV 251 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 1% DV 1.1g
  • Cooked Amaranth 1 cup (x1) 5% DV 3.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 13% DV 34.9g
  • Cooked Amaranth 1 cup (x1) 17% DV 46g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 7% DV 3.5g
  • Cooked Amaranth 1 cup (x1) 19% DV 9.3g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) --% DV --mg
  • Cooked Amaranth 1 cup (x1) --% DV --mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 1% DV 0.17g
  • Cooked Amaranth 1 cup (x1) --% DV --g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 9% DV 2.4g
  • Cooked Amaranth 1 cup (x1) 18% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 0% DV 0.22g
  • Cooked Amaranth 1 cup (x1) --% DV --g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 82% DV 14.7mg
  • Cooked Amaranth 1 cup (x1) 29% DV 5.2mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 11% DV 140.2mg
  • Cooked Amaranth 1 cup (x1) 9% DV 115.6mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt 1 cup (x1) 1% DV 59.1mg
  • Cooked Amaranth 1 cup (x1) 7% DV 332.1mg
Comparison Table

Table Legend

  1. Quinoa, cooked
  2. Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
  3. Cooked Amaranth
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 185 219 246
Calories
(%DV)		 222
(11%)		 162
(8%)		 251
(13%)
Fat (g)
(%DV)		 3.6
(5%)		 1.1
(1%)		 3.9
(5%)
Protein (g)
(%DV)		 8.1
(16%)		 3.5
(7%)		 9.3
(19%)
Carbohydrate (g)
(%DV)		 39.4
(14%)		 34.9
(13%)		 46
(17%)
Sugars (g)
(%DV)		 1.6
(3%)		 0.22
(0%)		 --
(--%)
Fiber (g)
(%DV)		 5.2
(19%)		 2.4
(9%)		 5.2
(18%)
Cholesterol (mg)
(%DV)		 0
(0%)		 --
(--%)		 --
(--%)
Saturated Fats (g)
(%DV)		 0.43
(2%)		 0.17
(1%)		 --
(--%)
Net-Carbs (g) 34.2
32.5
40.8
Trans Fatty Acids (g) --
--
--
  Minerals
Food # 1 2 3
Weight (g) 185 219 246
Calcium (mg)
(%DV)		 31.5
(2%)		 140.2
(11%)		 115.6
(9%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 14.7
(82%)		 5.2
(29%)
Potassium, K (mg)
(%DV)		 318.2
(7%)		 59.1
(1%)		 332.1
(7%)
Magnesium (mg)
(%DV)		 118.4
(28%)		 13.1
(3%)		 159.9
(38%)
Phosphorus, P (mg)
(%DV)		 281.2
(22%)		 30.7
(2%)		 364.1
(29%)
Sodium (mg)
(%DV)		 13
(1%)		 497.1
(21%)		 14.8
(1%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 0.2
(2%)		 2.1
(19%)
Copper, Cu (mg)
(%DV)		 0.36
(39%)		 0
(0%)		 0.37
(41%)
Manganese (mg)
(%DV)		 1.2
(51%)		 0.11
(5%)		 2.1
(91%)
Selenium, Se (mcg)
(%DV)		 5.2
(9%)		 --
(--%)		 13.5
(25%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) 0
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 185 219 246
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 --
(--%)		 --
(--%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Thiamin (B1) (mg)
(%DV)		 0.2
(16%)		 0.31
(26%)		 0.04
(3%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(16%)		 0.3
(23%)		 0.05
(4%)
Niacin (B3) (mg)
(%DV)		 0.76
(5%)		 3.7
(23%)		 0.58
(4%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(--%)		 0.11
(2%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.23
(13%)		 0.06
(4%)		 0.28
(16%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 77.7
(19%)		 59.1
(15%)		 54.1
(14%)
Folic acid (mcg)
(%)		 0
(0%)		 32.9
(8%)		 --
(--%)
Food Folate (mcg)
(%)		 77.7
(19%)		 24.1
(6%)		 54.1
(14%)
Folate DFE (mcg)
(%)		 77.7
(19%)		 81
(20%)		 --
(--%)
Choline (mg)
(%DV)		 42.6
(8%)		 5.7
(1%)		 --
(--%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 --
(--%)		 --
(--%)
Retinol (mcg) 0
--
--
Carotene, beta (mcg)
(%RDA)		 5.6
(0%)		 --
(--%)		 --
(--%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 --
(--%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 --
(--%)
Vitamin A, IU (IU) 9.3 -- --
Lycopene (mcg) 0
--
--
Lut + Zeaxanthin (mcg) 98.1
--
--
Vitamin E (mg)
(%DV)		 1.2
(8%)		 0.02
(0%)		 0.47
(3%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 --
(--%)		 --
(--%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 --
(--%)		 --
(--%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)		 --
(--%)
Vitamin K1 (mcg) --
0
--
Menaquinone-4 (K2) (mcg) --
0
--
  Other
Food # 1 2 3
Weight (g) 185 219 246
Water (g) 132.5
177.9
184.9
Ash (g) 1
2
2
Alcohol (g) 0
--
--
Caffeine (mg) 0
--
--
Theobromine (mg) 0
--
--
PRAL score 4.16
-0.58
5.34
  Carbohydrates
Food # 1 2 3
Weight (g) 185 219 246
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
0.22
--
Glucose (Dextrose) (g) --
0
--
Fructose (g) --
0
--
Lactose (g) --
0
--
Maltose (g) --
0
--
Galactose (g) --
0
--
Starch (g) 32.6
33.7
39.9
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 185 219 246
Monounsaturated Fats (g) 0.977
0.177
--
Polyunsaturated Fats (g) 1.994
0.418
--
Omega 3s (g)
(%AI)		 0.157
(10%)		 0
(0%)		 --
(--%)
Omega 6s (g)
(%AI)		 1.802
(11%)		 0.418
(2%)		 --
(--%)
Omega 3 to Omega 6 Ratio 0.09
0
--
Omega 6 to Omega 3 Ratio 11.46
--
--
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
--
Docosapentaenoic Acid (DPA) (g) 0
0
--
Docosahexaenoic Acid (DHA) (g) 0.028
0
--
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) --
--
--
c-c-n6-Eicosadienoic Acid (g) --
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
--
--
Caproic (6:0) (g) 0
--
--
Caprylic Acid (8:0) (g) 0
0
--
Capric Acid (10:0) (g) 0
0
--
Lauric Acid (12:0) (g) 0
0
--
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
0
--
Pentadecanoic Acid (15:0) (g) --
0
--
Palmitic Acid (16:0) (g) 0.363
0.147
--
Margaric Acid (17:0) (g) --
0
--
Stearic Acid (18:0) (g) 0.022
0.02
--
Arachidic Acid (20:0) (g) --
0
--
Behenic Acid (22:0) (g) --
0
--
Lignoceric Acid (24:0) (g) --
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
0
--
Pentadecenoic Acid (15:1) (g) --
0
--
Palmitoleic Acid (16:1) (g) 0
0
--
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) --
0
--
Oleic Acid (18:1) (g) 0.86
0.177
--
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.057
0
--
Docosenoic Acid (22:1) (g) 0.05
0
--
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.802
0.418
--
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.157
0
--
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
--
Eicosatrienoic Acid (20:3) (g) --
0
--
Eicosatetraenoic Acid 20:4 (g) 0.006
0
--
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 185 219 246
Essential  
Histidine (mg)
(%RDI)		 235
(34%)		 105
(15%)		 --
(--%)
Isoleucine (mg)
(%RDI)		 290
(21%)		 127
(9%)		 --
(--%)
Leucine (mg)
(%RDI)		 483
(18%)		 499
(18%)		 --
(--%)
Lysine (mg)
(%RDI)		 442
(21%)		 68
(3%)		 --
(--%)
Methionine (mg)
(%RDI)		 178
(24%)		 64
(9%)		 --
(--%)
Phenylalanine (mg)
(%RDI)		 342
(39%)		 191
(22%)		 --
(--%)
Threonine (mg)
(%RDI)		 242
(23%)		 114
(11%)		 --
(--%)
Tryptophan (mg)
(%RDI)		 96
(34%)		 24
(9%)		 --
(--%)
Valine (mg)
(%RDI)		 342
(19%)		 169
(9%)		 --
(--%)
Conditional  
Arginine (mg) 629
131
--
Cystine (mg)
(%RDI)		 117
(41%)		 74
(26%)		 --
(--%)
Glycine (mg) 400
114
--
Proline (mg) 444
392
--
Tyrosine (mg)
(%RDI)		 154
(18%)		 118
(14%)		 --
(--%)
Non-Essential  
Alanine (mg) 339
287
--
Aspartic acid (mg) 653
212
--
Betaine (mg) --
0.44
--
Glutamic acid (mg) 1073
738
--
Hydroxyproline (mg) --
--
--
Serine (mg) 326
153
--
Data Source
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cereals, QUAKER, corn grits, instant, plain, prepared (microwaved or boiling water added), without salt
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Amaranth
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.