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Nutritional Profile of Uncooked Quinoa - Care Omnia Nutrition

We got 73 nutritional values in our nutrition profile for Uncooked Quinoa.

Nutrient content compared to all foods

When comparing its nutrient content to all foods in our tool we find that it ranks top-of-the-line (Top 25) for one nutrient:

Also, when compared to all foods, it ranks notably well (Top 100) for four additional nutrients:

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 top-of-the-line (Top 10) for 23 nutrients.

Most notable of them being

Additionally, a comparison to foods in the same category shows that it ranks quite high (Top 25) for 17 additional nutrients.

With the highest ranking of them being

You can find these and more nutrient rankings below.

Table of Contents

Nutrient Content Of Uncooked 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 Uncooked 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 Uncooked Quinoa

64.2%
6.1%
14.1%
13.3%
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 Uncooked 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 Uncooked Quinoa

0.7%
1.6%
3.3%
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 Uncooked 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: Uncooked Quinoa

In food category: Cereal Grains and Pasta

Carbohydrates (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Carbohydrates, by difference
64.2 g
18.2 g
75
351
Fiber, total dietary
7 g
2 g
30
178
Starch
52.2 g
14.8 g
20
63
Fatty Acids (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Fatty Acids, total monounsaturated
1.6 g
456.4 mg
61
1686
Fatty Acids, total polyunsaturated
3.3 g
932.7 mg
29
840
Fatty Acids, total saturated
706 mg
200.1 mg
108
2144
Total Lipid (Fat)
6.1 g
1.7 g
57
1141
Saturated Fats (5)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Arachidic Acid (20:0)
30 mg
8.5 mg
3
199
Behenic Acid (22:0)
30 mg
8.5 mg
2
156
Lignoceric Acid (24:0)
10 mg
2.8 mg
4
98
Palmitic Acid (16:0)
600 mg
170.1 mg
81
1682
Stearic Acid (18:0)
37 mg
10.5 mg
143
1654
Monounsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Erucic Acid (22:1)
83 mg
23.5 mg
1
138
Nervonic Acid (24:1 c)
17 mg
4.8 mg
1
31
Oleic Acid (18:1)
1.4 g
402.6 mg
74
1706
Paullinic Acid (20:1)
93 mg
26.4 mg
8
381
Polyunsaturated Fats (4)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Docosahexaenoic Acid, DHA (22:6 n-3)
47 mg
13.3 mg
1
375
Eicosatetraenoic Acid, ETA (20:4)
9 mg
2.6 mg
24
285
Linoleic Acid (18:2 n-6)
3 g
844.8 mg
29
799
Linolenic Acid (18:3)
260 mg
73.7 mg
29
696
Amino Acids (19)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Alanine
588 mg
166.7 mg
22
441
Arginine
1.1 g
309 mg
5
202
Aspartic Acid
1.1 g
320.3 mg
7
276
Betaine
630 mg
178.6 mg
1
1
Cystine
203 mg
57.5 mg
42
293
Glutamic Acid
1.9 g
527.3 mg
53
456
Glycine
694 mg
196.7 mg
11
422
Histidine
407 mg
115.4 mg
5
619
Isoleucine
504 mg
142.9 mg
18
545
Leucine
840 mg
238.1 mg
35
352
Lysine
766 mg
217.2 mg
2
384
Methionine
309 mg
87.6 mg
8
649
Phenylalanine
593 mg
168.1 mg
29
491
Proline
773 mg
219.1 mg
41
385
Serine
567 mg
160.7 mg
35
536
Threonine
421 mg
119.4 mg
22
604
Tryptophan
167 mg
47.3 mg
23
298
Tyrosine
267 mg
75.7 mg
44
776
Valine
594 mg
168.4 mg
20
491
Protein (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Protein
14.1 g
4 g
19
492
Water-soluble Vitamins (8)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Folate, DFE
184 µg
52.2 µg
30
272
Folate, food
184 µg
52.2 µg
4
111
Folate, total
184 µg
52.2 µg
16
200
Niacin
1.5 mg
430.9 µg
154
1394
Pantothenic Acid
772 µg
218.9 µg
34
430
Riboflavin
318 µg
90.2 µg
33
493
Thiamin
360 µg
102.1 µg
65
524
Vitamin B6
487 µg
138.1 µg
10
495
Fat-soluble Vitamins (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
alpha-Tocopherol
2.4 mg
691.7 µg
8
399
beta-Carotene
8 µg
2.3 µg
78
1158
beta-Cryptoxanthin
1 µg
0.3 µg
30
184
beta-Tocopherol
80 µg
22.7 µg
10
76
delta-Tocopherol
350 µg
99.2 µg
4
193
gamma-Tocopherol
4.6 mg
1.3 mg
3
182
Lutein + Zeaxanthin
163 µg
46.2 µg
60
871
Menaquinone-4
1.1 µg
0.3 µg
1
103
Vitamin A, IU
14 IU
4 IU
22
1024
Vitamin A, RAE
1 µg
0.3 µg
67
712
Minerals (10)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Calcium, Ca
47 mg
13.3 mg
47
500
Copper, Cu
590 µg
167.3 µg
12
324
Iron, Fe
4.6 mg
1.3 mg
26
471
Magnesium, Mg
197 mg
55.8 mg
10
132
Manganese, Mn
2 mg
575.5 µg
34
177
Phosphorus, P
457 mg
129.6 mg
15
219
Potassium, K
563 mg
159.6 mg
8
339
Selenium, Se
8.5 µg
2.4 µg
114
608
Sodium, Na
5 mg
1.4 mg
168
1151
Zinc, Zn
3.1 mg
878.8 µg
21
603
Other Micronutrients (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Choline
70.2 mg
19.9 mg
7
459
Water (1)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Water
13.3 g
3.8 g
207
2133
Other (3)per
100g
per
Oz
Rank
Cat.
Rank
Foods
Ash
2.4 g
674.7 mg
17
422
Kcal (Energy)
368 kcal
104.3 kcal
22
320
KJ (Energy)
1,540 kj
436.6 kj
13
152
Figure 3. Nutritional profile of uncooked quinoa with 73 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).

Common Serving Sizes Of Uncooked Quinoa

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

Amount / MeasurementWeight in GrWeight in Oz
Cup170.0 g6.0 oz
Figure 4. Common serving sizes of uncooked 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.

QuinoaNo of
Nutrients
65
(Made With Fat)
48
(Made Without Fat)
39
(Unspecified If Cooking Fat Added)
48
Figure 5. Similar cereal grains and pasta 1 to 4.

Recommended High Quality Supplements

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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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