Quinoa vs. Black Pepper
Nutrition comparison of Cooked Quinoa and Black Pepper
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
black pepper
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and black pepper:
- Both quinoa and black pepper are high in calories and dietary fiber.
- Black pepper has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate.
- Black pepper is a great source of protein.
- Black pepper is an excellent source of Vitamin K, calcium, iron and potassium.
- For omega-3 fatty acids, quinoa has more dha than black pepper.
- Quinoa has 5 times less saturated fat than black pepper.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Black Pepper (Spices, pepper, black) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and black pepper are high in calories. Black pepper has 109% more calories than quinoa - quinoa has 120 calories per 100 grams and black pepper has 251 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and similar to black pepper for fat. Quinoa has a macronutrient ratio of 15:71:15 and for black pepper, 10:78:12 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Black Pepper | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 71% | 78% |
| Fat | 15% | 12% |
| Alcohol | ~ | ~ |
carbohydrates
Black pepper is high in carbohydrates and quinoa has 67% less carbohydrates than black pepper - quinoa has 21.3g of total carbs per 100 grams and black pepper has 64g of carbohydrates.
dietary fiber
Both quinoa and black pepper are high in dietary fiber. Black pepper has 804% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and black pepper has 25.3g of dietary fiber.
sugar
Quinoa and black pepper contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and black pepper has 0.64g of sugar.
Protein
protein
Black pepper is a great source of protein and it has 136% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and black pepper has 10.4g of protein.
Fat
saturated fat
Quinoa has 5 times less saturated fat than black pepper - quinoa has 0.23g of saturated fat per 100 grams and black pepper has 1.4g of saturated fat.
Vitamins
Vitamin A
Black pepper has more Vitamin A than quinoa - black pepper has 27ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and black pepper contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and black pepper has 1mg of Vitamin E.
Vitamin K
Black pepper is an excellent source of Vitamin K and it has more Vitamin K than quinoa - black pepper has 163.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Black pepper has more niacin, pantothenic acid and Vitamin B6, however, quinoa contains more folate. Both quinoa and black pepper contain significant amounts of thiamin and riboflavin.
| Quinoa | Black Pepper | |
|---|---|---|
| Thiamin | 0.107 MG | 0.108 MG |
| Riboflavin | 0.11 MG | 0.18 MG |
| Niacin | 0.412 MG | 1.143 MG |
| Pantothenic acid | ~ | 1.399 MG |
| Vitamin B6 | 0.123 MG | 0.291 MG |
| Folate | 42 UG | 17 UG |
Minerals
calcium
Black pepper is an excellent source of calcium and it has 25 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and black pepper has 443mg of calcium.
iron
Black pepper is an excellent source of iron and it has 552% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and black pepper has 9.7mg of iron.
potassium
Black pepper is an excellent source of potassium and it has 673% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and black pepper has 1329mg 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,
| Quinoa | Black Pepper | |
|---|---|---|
| beta-carotene | 3 UG | 310 UG |
| lutein + zeaxanthin | 53 UG | 454 UG |
| alpha-carotene | ~ | 12 UG |
| lycopene | ~ | 20 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than black pepper per 100 grams. Both quinoa and black pepper contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Black Pepper | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.152 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.152 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and black pepper contain significant amounts of linoleic acid.
| Quinoa | Black Pepper | |
|---|---|---|
| linoleic acid | 0.974 G | 0.694 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.694 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.
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Black Pepper (Spices, pepper, black) .
Cooked Quinoa g
()
|
Daily Values (%) |
Black Pepper g
()
|
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|---|---|---|---|---|---|---|---|
| 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 % |
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5% | iron | 5% |
|
MG % | |
| MG % |
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5% | magnesium | 5% |
|
MG % | |
| MG % |
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5% | potassium | 5% |
|
MG % | |
| MG % |
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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 black pepper contain more calories in 100 grams?Both quinoa and black pepper are high in calories. Black pepper has 110% more calories than quinoa - quinoa has 120 calories in 100g and black pepper has 251 calories.
Does quinoa or black pepper have more carbohydrates?
By weight, black pepper is high in carbohydrates and quinoa has 70% fewer carbohydrates than black pepper - quinoa has 21.3g of carbs for 100g and black pepper has 64g of carbohydrates.
Does quinoa or black pepper contain more calcium?
Black pepper is a rich source of calcium and it has 25 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and black pepper has 443mg of calcium.
Does quinoa or black pepper contain more iron?
Black pepper is an abundant source of iron and it has 550% more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and black pepper has 9.7mg of iron.
Does quinoa or black pepper contain more potassium?
Black pepper is a rich source of potassium and it has 670% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and black pepper has 1329mg of potassium.