Nutrition Comparison Tool

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Cooked Oatmeal
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Quinoa Cooked
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories
  • Quinoa Cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g
  • Quinoa Cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 9% DV 28.1g
  • Quinoa Cooked 1 cup (x1) 13% DV 39.4g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g
  • Quinoa Cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg
  • Quinoa Cooked 1 cup (x1) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g
  • Quinoa Cooked 1 cup (x1) 19% DV 5.2g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.6g
  • Quinoa Cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg
  • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg
  • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
  • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Cooked Oatmeal
  2. Quinoa Cooked
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 234 185
Calories
(%DV)		 166
(8%)		 222
(11%)
Fat (g)
(%DV)		 3.6
(5%)		 3.6
(5%)
Protein (g)
(%DV)		 5.9
(12%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 28.1
(9%)		 39.4
(13%)
Sugars (g)
(%DV)		 0.6
(1%)		 1.6
(3%)
Fiber (g)
(%DV)		 4
(14%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.7
(4%)		 0.4
(2%)
Net-Carbs (g) 24.1
34.2
Trans Fatty Acids (g) 0
~
  Minerals
Food # 1 2
Weight (g) 234 185
Calcium (mg)
(%DV)		 21.1
(2%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 2.1
(12%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 163.8
(3%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 63.2
(15%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 180.2
(14%)		 281.2
(22%)
Sodium (mg)
(%DV)		 9.4
(0%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 2.3
(21%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.2
(19%)		 0.4
(39%)
Manganese (mg)
(%DV)		 1.4
(59%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 12.6
(23%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 167.5
(4%)		 ~
(~%)
Molybdenum (mcg) ~
~
Iodine, I (mcg) ~
~
Chlorine (mg) ~
~
Chromium (mcg) ~
~
  Vitamins
Food # 1 2
Weight (g) 234 185
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.2
(15%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 0.5
(3%)		 0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.7
(15%)		 ~
(~%)
Vitamin B6 (mg)
(%DV)		 0
(1%)		 0.2
(13%)
Biotin (mcg) ~
~
Folate (B9) (mcg)
(%DV)		 14
(4%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 14
(4%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 14
(4%)		 77.7
(19%)
Choline (mg)
(%DV)		 17.3
(3%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 9.3
(0%)
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 421.2
98.1
Vitamin E (mg)
(%DV)		 0.2
(1%)		 1.2
(8%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
Vitamin D3 (mcg) ~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0.7
(1%)		 0
(0%)
Vitamin K1 (mcg) 0
~
Menaquinone-4 (mcg) ~
~
  Other
Food # 1 2
Weight (g) 234 185
Water (g) 195.6
132.5
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 4.19
4.16
  Carbohydrates
Food # 1 2
Weight (g) 234 185
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0.6
~
Glucose (Dextrose) (g) 0
~
Fructose (g) 0
~
Lactose (g) 0
~
Maltose (g) 0
~
Galactose (g) 0
~
Starch (g) 27.1
32.6
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 234 185
Monounsaturated Fats (mg) 1018
977
Polyunsaturated Fats (mg) 1308
1994
Omega 3s (mg)
(%AI)		 42
(3%)		 28
(2%)
Omega 6s (mg)
(%AI)		 1266
(7%)		 1802
(11%)
Omega 3 to Omega 6 Ratio 0.03
0.02
Omega 6 to Omega 3 Ratio 30.06
64.93
18:3 n-3 c,c,c (ALA) (mg) 42
~
20:5 n-3 (EPA) (mg) 0
0
22:5 n-3 (DPA) (mg) 0
0
22:6 n-3 (DHA) (mg) 0
28
Trans-Polyenoic Fats (mg) 2
~
Stigmasterol (mg) ~
~
Campesterol (mg) ~
~
Beta-sitosterol (mg) ~
~
Phytosterols (mg) ~
~
4:0 (mg) 0
0
6:0 (mg) 0
0
8:0 (mg) 0
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 12
0
15:0 (mg) 0
~
16:0 (mg) 655
363
17:0 (mg) 2
~
18:0 (mg) 49
22
20:0 (mg) 5
~
22:0 (mg) 5
~
24:0 (mg) ~
~
14:1 (mg) 0
~
15:1 (mg) ~
~
16:1 undifferentiated (mg) 7
0
16:1 c (mg) 7
~
17:1 (mg) 0
~
18:1 undifferentiated (mg) 987
860
18:1 c (mg) 987
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 23
57
22:1 undifferentiated (mg) 0
50
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 1266
1802
18:2 n-6 c,c (mg) 1264
~
18:2 CLAs (mg) ~
~
18:2 i (mg) 2
~
18:3 undiff (mg) 42
157
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
0
20:2 n-6 c,c (mg) ~
~
20:3 undifferentiated (mg) ~
~
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 0
6
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) 0
~
16:1 t (mg) ~
~
18:1 t (mg) 0
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 234 185
Betaine (mg) 7
~
Tryptophan (mg)
(%RDI)		 94
(33%)		 96
(34%)
Threonine (mg)
(%RDI)		 225
(21%)		 242
(23%)
Isoleucine (mg)
(%RDI)		 271
(19%)		 290
(21%)
Leucine (mg)
(%RDI)		 505
(19%)		 483
(18%)
Lysine (mg)
(%RDI)		 316
(15%)		 442
(21%)
Methionine (mg)
(%RDI)		 108
(15%)		 178
(24%)
Cystine (mg)
(%RDI)		 227
(79%)		 117
(41%)
Phenylalanine (mg)
(%RDI)		 332
(38%)		 342
(39%)
Tyrosine (mg)
(%RDI)		 236
(27%)		 154
(18%)
Valine (mg)
(%RDI)		 374
(21%)		 342
(19%)
Arginine (mg) 391
629
Histidine (mg)
(%RDI)		 126
(18%)		 235
(34%)
Alanine (mg) 290
339
Aspartic acid (mg) 707
653
Glutamic acid (mg) 1458
1073
Glycine (mg) 344
400
Proline (mg) 225
444
Serine (mg) 353
326
Hydroxyproline (mg) ~
~
Data Source
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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