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vs
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Nutritional info of: Quinoa, cooked
vs
Quinoa, uncooked

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Quinoa with chick peas, chard and currants
Quinoa with chick peas, chard and currants
Quinoa
Quinoa
 
Official USDA name:"Quinoa, cooked"
USDA Record Number:"20137"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Quinoa, uncooked"
USDA Record Number:"20035"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Quinoa, cooked vs Quinoa, uncooked

Nutrition Facts

Serving Size: 40g or 1.4oz
 

Amount Per Serving

 

Calories

48
Calories from Fat 7
 

% Daily Value*

 

Total Fat

1g
1%
 
Saturated Fat 0g~
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

3mg
0%
 

Total Carbohydrate

9g
3%
 
Dietary Fiber 1g4%
 
Sugars 0g
 

Protein

2g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron3%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 40g or 1.4oz
 

Amount Per Serving

 

Calories

147
Calories from Fat 22
 

% Daily Value*

 

Total Fat

2g
4%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

26g
9%
 
Dietary Fiber 3g11%
 
Sugars 0g
 

Protein

6g
 
Vitamin A0% · Vitamin C~
 
Calcium2% · Iron10%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Quinoa, cooked vs Quinoa, uncooked

Calories

Serving Size: 40g or 1.4oz
kcal*kjoules*RDI%
 
Total Calories48 kcal201 kJ2%
 
from Carbs34.1 kcal142.59 kJ
 
from Fat6.9 kcal28.92 kJ
 
from Protein7 kcal29.46 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 40g or 1.4oz
kcal*kjoules*RDI%
 
Total Calories147 kcal616 kJ7%
 
from Carbs102.7 kcal429.51 kJ
 
from Fat21.9 kcal91.43 kJ
 
from Protein22.6 kcal94.52 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Quinoa, cooked vs Quinoa, uncooked

Vitamin Content

Serving Size: 40g or 1.4oz
AmountRDI%
 
Vitamin A 2 IU 0%
 
Vitamin B6 0.0492 mg 2%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C 0 mg 0%
 
Vitamin D ~
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) ~
 
Vitamin E (Alpha-tocopherol) 0.252 mg 1%
 
Vitamin E, Added ~
 
Vitamin K ~
 
Thiamin 0.0428 mg 3%
 
Riboflavin 0.044 mg 3%
 
Niacin 0.1648 mg 1%
 
Pantothenic Acid ~
 
Folate 16.8 mcg 4%
 
Folate, Food 16.8 mcg 4%
 
Folate, DFE 16.8 mcg DFE 4%
 
Choline ~
 
Betaine ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 40g or 1.4oz
AmountRDI%
 
Vitamin A 5.6 IU 0%
 
Vitamin B6 0.1948 mg 10%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C ~
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.976 mg 5%
 
Vitamin E, Added ~
 
Vitamin K 0 mcg 0%
 
Thiamin 0.144 mg 10%
 
Riboflavin 0.1272 mg 7%
 
Niacin 0.608 mg 3%
 
Pantothenic Acid 0.3088 mg 3%
 
Folate 73.6 mcg 18%
 
Folate, Food 73.6 mcg 18%
 
Folate, DFE 73.6 mcg DFE 18%
 
Choline 28.08 mg ~
 
Betaine 252.16 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Quinoa, cooked vs Quinoa, uncooked

Mineral Content

Serving Size: 40g or 1.4oz
AmountRDI%
 
Calcium 6.8 mg 1%
 
Iron 0.596 mg 3%
 
Magnesium 25.6 mg 6%
 
Phosphorus 60.8 mg 6%
 
Potassium 68.8 mg 1%
 
Sodium 2.8 mg 0%
 
Zinc 0.436 mg 3%
 
Copper 0.0768 mg 4%
 
Manganese 0.2524 mg 13%
 
Selenium 1.12 mcg 2%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 40g or 1.4oz
AmountRDI%
 
Calcium 18.8 mg 2%
 
Iron 1.828 mg 10%
 
Magnesium 78.8 mg 20%
 
Phosphorus 182.8 mg 18%
 
Potassium 225.2 mg 5%
 
Sodium 2 mg 0%
 
Zinc 1.24 mg 8%
 
Copper 0.236 mg 12%
 
Manganese 0.8132 mg 41%
 
Selenium 3.4 mcg 5%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Quinoa, cooked vs Quinoa, uncooked

Protein & Aminos

Serving Size: 40g or 1.4oz
AmountRDI%*
 
Protein1.76g4%
 

Essential Aminos

 
Histidine0.0508 g7%
 
Isoleucine0.0628 g4%
 
Leucine0.1044 g4%
 
Lysine0.0956 g5%
 
Methionine0.0384 g
 
Phenylalanine0.074 g
 
Threonine0.0524 g5%
 
Tryptophan0.0208 g7%
 
Valine0.074 g4%
 

Non-essential Aminos

 
Arginine0.136 g
 
Alanine0.0732 g
 
Aspartate0.1412 g
 
Cystine0.0252 g
 
Glutamate0.232 g
 
Glycine0.0864 g
 
Hydroxyproline
 
Proline0.096 g
 
Serine0.0704 g
 
Tyrosine0.0332 g
 
Methionine + Cystine† 0.0636 g 6
 
Phenylalanine + Tyrosine† 0.1072 g 10
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 40g or 1.4oz
AmountRDI%*
 
Protein5.648g11%
 

Essential Aminos

 
Histidine0.1628 g23%
 
Isoleucine0.2016 g14%
 
Leucine0.336 g12%
 
Lysine0.3064 g15%
 
Methionine0.1236 g
 
Phenylalanine0.2372 g
 
Threonine0.1684 g16%
 
Tryptophan0.0668 g24%
 
Valine0.2376 g13%
 

Non-essential Aminos

 
Arginine0.4364 g
 
Alanine0.2352 g
 
Aspartate0.4536 g
 
Cystine0.0812 g
 
Glutamate0.746 g
 
Glycine0.2776 g
 
Hydroxyproline
 
Proline0.3092 g
 
Serine0.2268 g
 
Tyrosine0.1068 g
 
Methionine + Cystine† 0.2048 g 20
 
Phenylalanine + Tyrosine† 0.344 g 33
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Quinoa, cooked vs Quinoa, uncooked

Carbohydrates

Serving Size: 40g or 1.4oz
AmountRDI%
 
Total Carbohydrates8.52g3%
 
Dietary Fiber1.12g4%
 
Starch7.052g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 40g or 1.4oz
AmountRDI%
 
Total Carbohydrates25.664g9%
 
Dietary Fiber2.8g11%
 
Starch20.888g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Quinoa, cooked vs Quinoa, uncooked

Fatty Acids & Fat

Serving Size: 40g or 1.4oz
AmountRDI%
 
Total Fat0.768g1%
 
Total Omega-3 Fatty Acids0g
 
Total Omega-6 Fatty Acids0g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

~
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]~
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]~
 
Lauric Acid   [Dodecanoic Acid]~
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]~
 
Palmitic Acid   [Hexadecanoic Acid]~
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]~
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

~
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]~
 
Gadoleic Acid   [Eicosenoic Acid]~
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]~
 
Palmitoleic Acid   [Hexadecenoic Acid]~
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

~
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]~
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]~
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]~
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]~
 
Linolenic Acid   [Octadecatrienoic Acid]~
 
Parinaric Acid   [Octadecatetraenoic Acid]~
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]~
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 40g or 1.4oz
AmountRDI%
 
Total Fat2.428g4%
 
Total Omega-3 Fatty Acids0.1228g
 
Total Omega-6 Fatty Acids1.1944g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.2824g1%
 
Arachidic Acid   [Eicosanoic Acid]0.012g
 
Behenic Acid   [Docosanoic Acid]0.012g
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.004g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.24g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.0148g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.6452g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.0332g
 
Gadoleic Acid   [Eicosenoic Acid]0.0372g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.0068g
 
Oleic Acid   [Octadecenoic Acid]0.568g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.3168g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:50g
 
22:40g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.0036g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.0188g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.1908g
 
Linolenic Acid   [Octadecatrienoic Acid]0.104g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Quinoa, cooked vs Quinoa, uncooked

Other Nutrients

Serving Size: 40g or 1.4oz
Amount
 
Alcohol~
 
Water28.644g
 
Ash0.304g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 40g or 1.4oz
Amount
 
Alcohol~
 
Water5.312g
 
Ash0.952g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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