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Nutritional Profile of Cooked Quinoa - Care Omnia Nutrition

We got 65 nutritional values in our nutrition profile for Cooked Quinoa.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks notably well (Top 100) for one nutrient:

beta-Tocopherol (Fat-soluble Vitamins)

Also, when compared to all foods, it ranks high (Top 250) for four additional nutrients:

Erucic Acid (22:1) (Monounsaturated Fats)
delta-Tocopherol (Fat-soluble Vitamins)
Fiber, total dietary (Carbohydrates)
Folate, food (Water-soluble Vitamins)

Nutrient content compared to foods in the same category

A comparison between its nutrient content to foods in the same category (Cereal Grains and Pasta) shows that it ranks first-rate (Top 10) for three nutrients.

These are

Erucic Acid (22:1) (Monounsaturated Fats)
Docosahexaenoic Acid, DHA (22:6 n-3) (Polyunsaturated Fats)
delta-Tocopherol (Fat-soluble Vitamins)

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for three additional nutrients:

gamma-Tocopherol (Fat-soluble Vitamins)
beta-Tocopherol (Fat-soluble Vitamins)
Paullinic Acid (20:1) (Monounsaturated Fats)

You can find these and more nutrient rankings below.

Nutrient Content Of Cooked Quinoa

The nutrient content of food is mainly divided into macro- and micronutrients.

Below you'll first find a macronutrient profile that will give you a sense of how the measured macronutrients compare to each other.

Secondly you'll find a lipid (fat) profile that shows you the content of saturated, mono-, and polyunsaturated fatty acids.

After that you'll find our detailed nutrient profile with all measured nutrients.

Macronutrient profile of Cooked Quinoa

Macronutrients are mainly divided into carbohydrates (carbs), lipids (fats), and protein.

In our macronutrient profile we also include water as we think that it gives a more complete picture of how nutrient dense the food is.

Figure 1. Macronutrient profile of Cooked Quinoa

21.3%

1.9%

4.4%

71.6%

Carbs

Fats

Protein

Water

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

After the overview this macronutrient profile provided let's dive deeper and take a look at the lipid (fat) profile!

Lipid (fat) profile of Cooked Quinoa

Lipids (fats) are a major part of the macronutrients in your food.

Lipids (fats), are divided into saturated and unsaturated fats. The unsaturated fats are then in turn divided into mono-, and polyunsaturated fats.

Here's a lipid (fat) profile to give you a sense of how the content of each type of fat compare to each other.

Figure 2. Lipid (fat) profile of Cooked Quinoa

0.2%

0.5%

1.1%

Saturated

Mono

Poly

Percent of 100 grams of food. Values can differ from nutrient profile below due to rounding.

And now, let's look at the detailed nutrient profile!

Detailed nutrient profile of Cooked Quinoa

Below we list all the nutrients that we have a measurement for. This is where you can find out what micronutrients there are in your food.

All nutrients are grouped together according to their type. Click on a nutrient type to show the individual nutrients. You can find other foods that contain the same nutrient by clicking on it.

If you can't find a specific nutrient, we recommend you go to our complete list of nutrients or try searching for it.

Nutrient Profile: Cooked Quinoa

In food category: Cereal Grains and Pasta

Carbohydrates (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Carbohydrates, by difference	21.3 g	6 g	169	1063
Fiber, total dietary	2.8 g	793.8 mg	59	222
Starch	17.6 g	5 g	35	261
Sugars (Total incl. NLEA)	870 mg	246.6 mg	102	1589
Fatty Acids (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Fatty Acids, total monounsaturated	528 mg	149.7 mg	161	2351
Fatty Acids, total polyunsaturated	1.1 g	306.2 mg	108	1488
Fatty Acids, total saturated	231 mg	65.5 mg	198	2577
Total Lipid (Fat)	1.9 g	544.3 mg	163	1556
Saturated Fats (2)	per 100g	per Oz	Rank Cat.	Rank Foods
Palmitic Acid (16:0)	196 mg	55.6 mg	195	2081
Stearic Acid (18:0)	12 mg	3.4 mg	164	1679
Monounsaturated Fats (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Erucic Acid (22:1)	27 mg	7.7 mg	2	184
Oleic Acid (18:1)	465 mg	131.8 mg	169	2369
Paullinic Acid (20:1)	31 mg	8.8 mg	24	443
Polyunsaturated Fats (4)	per 100g	per Oz	Rank Cat.	Rank Foods
Docosahexaenoic Acid, DHA (22:6 n-3)	15 mg	4.3 mg	5	407
Eicosatetraenoic Acid, ETA (20:4)	3 mg	0.9 mg	29	291
Linoleic Acid (18:2 n-6)	974 mg	276.1 mg	111	1434
Linolenic Acid (18:3)	85 mg	24.1 mg	95	871
Amino Acids (18)	per 100g	per Oz	Rank Cat.	Rank Foods
Alanine	183 mg	51.9 mg	85	782
Arginine	340 mg	96.4 mg	67	659
Aspartic Acid	353 mg	100.1 mg	73	721
Cystine	63 mg	17.9 mg	80	433
Glutamic Acid	580 mg	164.4 mg	85	739
Glycine	216 mg	61.2 mg	72	793
Histidine	127 mg	36 mg	73	881
Isoleucine	157 mg	44.5 mg	89	865
Leucine	261 mg	74 mg	89	795
Lysine	239 mg	67.8 mg	47	757
Methionine	96 mg	27.2 mg	66	854
Phenylalanine	185 mg	52.4 mg	87	860
Proline	240 mg	68 mg	85	857
Serine	176 mg	49.9 mg	91	898
Threonine	131 mg	37.1 mg	80	882
Tryptophan	52 mg	14.7 mg	67	413
Tyrosine	83 mg	23.5 mg	90	955
Valine	185 mg	52.4 mg	83	860
Protein (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Protein	4.4 g	1.2 g	136	1179
Water-soluble Vitamins (7)	per 100g	per Oz	Rank Cat.	Rank Foods
Folate, DFE	42 µg	11.9 µg	89	413
Folate, food	42 µg	11.9 µg	29	247
Folate, total	42 µg	11.9 µg	68	342
Niacin	412 µg	116.8 µg	243	2124
Riboflavin	110 µg	31.2 µg	108	701
Thiamin	107 µg	30.3 µg	159	777
Vitamin B6	123 µg	34.9 µg	100	858
Fat-soluble Vitamins (7)	per 100g	per Oz	Rank Cat.	Rank Foods
alpha-Tocopherol	630 µg	178.6 µg	59	580
beta-Carotene	3 µg	0.9 µg	83	1163
beta-Tocopherol	30 µg	8.5 µg	15	81
delta-Tocopherol	110 µg	31.2 µg	6	217
gamma-Tocopherol	1.2 mg	337.4 µg	13	325
Lutein + Zeaxanthin	53 µg	15 µg	89	981
Vitamin A, IU	5 IU	1.4 IU	27	1033
Minerals (10)	per 100g	per Oz	Rank Cat.	Rank Foods
Calcium, Ca	17 mg	4.8 mg	76	533
Copper, Cu	192 µg	54.4 µg	82	657
Iron, Fe	1.5 mg	422.4 µg	116	772
Magnesium, Mg	64 mg	18.1 mg	46	261
Manganese, Mn	631 µg	178.9 µg	80	460
Phosphorus, P	152 mg	43.1 mg	73	512
Potassium, K	172 mg	48.8 mg	94	726
Selenium, Se	2.8 µg	0.8 µg	142	666
Sodium, Na	7 mg	2 mg	166	1145
Zinc, Zn	1.1 mg	309 µg	93	804
Other Micronutrients (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Choline	23 mg	6.5 mg	62	926
Water (1)	per 100g	per Oz	Rank Cat.	Rank Foods
Water	71.6 g	20.3 g	90	994
Other (3)	per 100g	per Oz	Rank Cat.	Rank Foods
Ash	760 mg	215.5 mg	65	589
Kcal (Energy)	120 kcal	34 kcal	132	568
KJ (Energy)	503 kj	142.6 kj	63	686

Figure 3. Nutritional profile of cooked quinoa with 65 nutrient values.

Foods Available Online

We searched Amazon for "Quinoa" and found these products.

You can click on an image or the link below for further details of each product (#ad).

BetterBody Foods Organic Quinoa, Vegan, Glute... available on Amazon — BetterBody Foods Organic Quinoa, Vegan, Glute...

Viva Naturals Organic Quinoa, 4 lb - Plant Ba... available on Amazon — Viva Naturals Organic Quinoa, 4 lb - Plant Ba...

365 by Whole Foods Market, Organic White Quin... available on Amazon — 365 by Whole Foods Market, Organic White Quin...

Showing top 3 of the hundreds of products available. Follow this link to explore the rest on Amazon (#ad).

Common Serving Sizes Of Cooked Quinoa

Here's some of the different portion/serving sizes to get a sense of the weight.

Amount / Measurement	Weight in Gr	Weight in Oz
Cup	185.0 g	6.5 oz

Figure 4. Common serving sizes of cooked quinoa

4 Similar Cereal Grains or Pasta

Explore the nutrient content of similar cereal grains and pasta below by clicking on their names.

Similar Cereal Grains and Pasta 1 - 4

Click on a food to explore all of the nutrients it contains.

Quinoa	No of Nutrients
Cooked Quinoa (Made With Fat)	48
Cooked Quinoa (Made Without Fat)	39
Cooked Quinoa (Unspecified If Cooking Fat Added)	48
Uncooked Quinoa	73

Figure 5. Similar cereal grains and pasta 1 to 4.

Recommended High Quality Supplements

Choosing a high quality supplement can be quite tricky.

You have to know what to look for and it takes a lot of work to go through the myriad of available products.

We have a whole category dedicated to supplement recommendations that you can use if you're in need of high quality supplements.

We update/review our recommendations several times per year.

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