Quinoa vs. Almonds
Nutrition comparison of Cooked Quinoa and Almonds
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
almonds
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and almonds:
- Both quinoa and almonds are high in calories and dietary fiber.
- Almond has more riboflavin, niacin and pantothenic acid.
- Almond is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Quinoa has signficantly less saturated fat than almond.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Almonds (Nuts, almonds) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and almonds are high in calories. Almond has 383% more calories than quinoa - quinoa has 120 calories per 100 grams and almond has 579 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to almonds for protein. Quinoa has a macronutrient ratio of 15:71:15 and for almonds, 14:14:73 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Almonds | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 71% | 14% |
| Fat | 15% | 73% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and almonds contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and almond has 21.6g of carbohydrates.
dietary fiber
Both quinoa and almonds are high in dietary fiber. Almond has 346% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and almond has 12.5g of dietary fiber.
sugar
Quinoa and almonds contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and almond has 4.4g of sugar.
Protein
protein
Almond is an excellent source of protein and it has 381% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and almond has 21.2g of protein.
Fat
saturated fat
Quinoa has signficantly less saturated fat than almond - quinoa has 0.23g of saturated fat per 100 grams and almond has 3.8g of saturated fat.
trans fat
Both almonds and quinoa are low in trans fat - almond has 0.02g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Almonds and quinoa contain similar amounts of Vitamin A - almond has 0.6ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Almond is an excellent source of Vitamin E and it has 39 times more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and almond has 25.6mg of Vitamin E.
The B Vitamins
Almond has more riboflavin, niacin and pantothenic acid. Both quinoa and almonds contain significant amounts of thiamin, Vitamin B6 and folate.
| Quinoa | Almonds | |
|---|---|---|
| Thiamin | 0.107 MG | 0.205 MG |
| Riboflavin | 0.11 MG | 1.138 MG |
| Niacin | 0.412 MG | 3.618 MG |
| Pantothenic acid | ~ | 0.471 MG |
| Vitamin B6 | 0.123 MG | 0.137 MG |
| Folate | 42 UG | 44 UG |
Minerals
calcium
Almond is an excellent source of calcium and it has 14 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and almond has 269mg of calcium.
iron
Almond is an excellent source of iron and it has 149% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and almond has 3.7mg of iron.
potassium
Almond is an excellent source of potassium and it has 326% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and almond has 733mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both quinoa and almonds contain small amounts of beta-carotene.
| Quinoa | Almonds | |
|---|---|---|
| beta-carotene | 3 UG | 1 UG |
| lutein + zeaxanthin | 53 UG | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than almond per 100 grams.
| Quinoa | Almonds | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.003 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.003 G |
omega 6s
Comparing omega-6 fatty acids, almond has more linoleic acid than quinoa per 100 grams.
| Quinoa | Almonds | |
|---|---|---|
| linoleic acid | 0.974 G | 12.324 G |
| other omega 6 | ~ | 0.002 G |
| Total | 0.974 G | 12.326 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Quinoa g
()
|
Daily Values (%) |
Almonds g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or almonds contain more calories in 100 grams?Both quinoa and almonds are high in calories. Almond has 380% more calories than quinoa - quinoa has 120 calories in 100g and almond has 579 calories.
Does quinoa or almonds have more carbohydrates?
By weight, quinoa and almonds contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and almond has 21.6g of carbohydrates.
Does quinoa or almonds contain more calcium?
Almond is a rich source of calcium and it has 14 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and almond has 269mg of calcium.
Does quinoa or almonds contain more iron?
Almond is an abundant source of iron and it has 150% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and almond has 3.7mg of iron.
Does quinoa or almonds contain more potassium?
Almond is a rich source of potassium and it has 330% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and almond has 733mg of potassium.