Nutrition Comparison Tool

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Quinoa Cooked
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Quinoa Cooked
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Comparison Bar Charts

Calorie Comparison


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

Fat Comparison


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

Carbohydrate Comparison


300g = Full Bar. (-- = missing data)
  • Quinoa Cooked 1 cup (x1) 14% DV 39.4g
  • Quinoa Cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


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

Cholesterol Comparison


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

Fiber Comparison


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

Sugar Comparison


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

Iron Comparison


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

Calcium Comparison


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

Potassium Comparison


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

Table Legend

  1. Quinoa Cooked
  2. Quinoa Cooked
-- = missing data
Macronutrients
Food # 1 2
Weight (g) 185 185
Calories
(%DV)		 222
(11%)		 222
(11%)
Fat (g)
(%DV)		 3.6
(5%)		 3.6
(5%)
Protein (g)
(%DV)		 8.1
(16%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 39.4
(14%)		 39.4
(14%)
Sugars (g)
(%DV)		 1.6
(3%)		 1.6
(3%)
Fiber (g)
(%DV)		 5.2
(19%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.4
(2%)		 0.4
(2%)
Net-Carbs (g) 34.2
34.2
Trans Fatty Acids (g) --
--
  Minerals
Food # 1 2
Weight (g) 185 185
Calcium (mg)
(%DV)		 31.5
(2%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 2.8
(15%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 318.2
(7%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 118.4
(28%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 281.2
(22%)		 281.2
(22%)
Sodium (mg)
(%DV)		 13
(1%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 2
(18%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.4
(39%)		 0.4
(39%)
Manganese (mg)
(%DV)		 1.2
(51%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 5.2
(9%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 --
(-%)		 --
(-%)
Molybdenum (mcg) --
--
Iodine, I (mcg) --
--
Chlorine (mg) --
--
Chromium (mcg) --
--
  Vitamins
Food # 1 2
Weight (g) 185 185
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.2
(16%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.2
(16%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 0.8
(5%)		 0.8
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 --
(-%)		 --
(-%)
Vitamin B6 (mg)
(%DV)		 0.2
(13%)		 0.2
(13%)
Biotin (mcg) --
--
Folate (B9) (mcg)
(%DV)		 77.7
(19%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 77.7
(19%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 77.7
(19%)		 77.7
(19%)
Choline (mg)
(%DV)		 42.6
(8%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 5.6
(0%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU) 9.3 9.3
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 98.1
98.1
Vitamin E (mg)
(%DV)		 1.2
(8%)		 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
(0%)		 0
(0%)
Vitamin K1 (mcg) --
--
Menaquinone-4 (mcg) --
--
  Other
Food # 1 2
Weight (g) 185 185
Water (g) 132.5
132.5
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
0
Theobromine (mg) 0
0
PRAL score 4.16
4.16
  Carbohydrates
Food # 1 2
Weight (g) 185 185
Soluble Fiber (g) --
--
Insoluble Fiber (g) --
--
Added Sugar (g)
(%DV)		 --
(-%)		 --
(-%)
Sucrose (g) --
--
Glucose (Dextrose) (g) --
--
Fructose (g) --
--
Lactose (g) --
--
Maltose (g) --
--
Galactose (g) --
--
Starch (g) 32.6
32.6
Carbohydrate, other (g) --
--
Total sugar alcohols (g) --
--
  Fats
Food # 1 2
Weight (g) 185 185
Monounsaturated Fats (g) 0.977
0.977
Polyunsaturated Fats (g) 1.994
1.994
Omega 3s (g)
(%AI)		 0.157
(0%)		 0.157
(0%)
Omega 6s (g)
(%AI)		 1.802
(0%)		 1.802
(0%)
Omega 3 to Omega 6 Ratio 0.09
0.09
Omega 6 to Omega 3 Ratio 11.46
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
0.028
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) --
--
DHG-linolenic acid (DGLA) (g) --
--
Arachidonic acid (AA) (g) --
--
Saturated Fats  
Butyric (4:0) (g) 0
0
Caproic (6:0) (g) 0
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) --
--
Palmitic Acid (16:0) (g) 0.363
0.363
Margaric Acid (17:0) (g) --
--
Stearic Acid (18:0) (g) 0.022
0.022
Arachidic Acid (20:0) (g) --
--
Behenic Acid (22:0) (g) --
--
Lignoceric Acid (24:0) (g) --
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
Pentadecenoic Acid (15:1) (g) --
--
Palmitoleic Acid (16:1) (g) 0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
Heptadecenoic Acid (17:1) (g) --
--
Oleic Acid (18:1) (g) 0.86
0.86
c-Oleic Acid (18:1 cis) (g) --
--
c-Vaccenic acid (g) --
--
Gadoleic Acid (20:1) (g) 0.057
0.057
Docosenoic Acid (22:1) (g) 0.05
0.05
c-Docosenoic Acid (22:1 c) (g) --
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 1.802
1.802
Conjugated Linoleic Acid (CLAs) (g) --
--
Octadecadienoic Acid (mixed) (g) --
--
Octadecatrienoic (undiff) (g) 0.157
0.157
Octadecatrienoic Acid (mixed) (g) --
--
Parinaric Acid (18:4) (g) 0
0
Eicosatrienoic Acid (20:3) (g) --
--
Eicosatetraenoic Acid 20:4 (g) 0.006
0.006
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
Weight (g) 185 185
Essential  
Histidine (mg)
(%RDI)		 235
(34%)		 235
(34%)
Isoleucine (mg)
(%RDI)		 290
(21%)		 290
(21%)
Leucine (mg)
(%RDI)		 483
(18%)		 483
(18%)
Lysine (mg)
(%RDI)		 442
(21%)		 442
(21%)
Methionine (mg)
(%RDI)		 178
(24%)		 178
(24%)
Phenylalanine (mg)
(%RDI)		 342
(39%)		 342
(39%)
Threonine (mg)
(%RDI)		 242
(23%)		 242
(23%)
Tryptophan (mg)
(%RDI)		 96
(34%)		 96
(34%)
Valine (mg)
(%RDI)		 342
(19%)		 342
(19%)
Conditional  
Arginine (mg) 629
629
Cystine (mg)
(%RDI)		 117
(41%)		 117
(41%)
Glycine (mg) 400
400
Proline (mg) 444
444
Tyrosine (mg)
(%RDI)		 154
(18%)		 154
(18%)
Non-Essential  
Alanine (mg) 339
339
Aspartic acid (mg) 653
653
Betaine (mg) --
--
Glutamic acid (mg) 1073
1073
Hydroxyproline (mg) --
--
Serine (mg) 326
326
Data Source
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
Quinoa Cooked
USDA Food Data Central Standard Release (Common)
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