Quinoa vs. Grapes
Nutrition comparison of Cooked Quinoa and Grapes
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
grapes
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and grapes:
- Quinoa has more niacin and folate, however, grape contains more pantothenic acid.
- Quinoa has signficantly less sugar than grape.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and grape has 43% less calories than quinoa - quinoa has 120 calories per 100 grams and grape has 69 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to grapes per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for grapes, 4:95:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Grapes | |
|---|---|---|
| Protein | 15% | 4% |
| Carbohydrates | 71% | 95% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Quinoa and grapes contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 211% more dietary fiber than grape - quinoa has 2.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.
sugar
Quinoa has signficantly less sugar than grape - quinoa has 0.87g of sugar per 100 grams and grape has 15.5g of sugar.
Protein
protein
Quinoa has 511% more protein than grape - quinoa has 4.4g of protein per 100 grams and grape has 0.72g of protein.
Fat
saturated fat
Both quinoa and grapes are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and grape has 0.05g of saturated fat.
Vitamins
Vitamin C
Grape has more Vitamin C than quinoa - grape has 3.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Grapes and quinoa contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and grapes contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.
Vitamin K
Grape has more Vitamin K than quinoa - grape has 14.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more niacin and folate, however, grape contains more pantothenic acid. Both quinoa and grapes contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Quinoa | Grapes | |
|---|---|---|
| Thiamin | 0.107 MG | 0.069 MG |
| Riboflavin | 0.11 MG | 0.07 MG |
| Niacin | 0.412 MG | 0.188 MG |
| Pantothenic acid | ~ | 0.05 MG |
| Vitamin B6 | 0.123 MG | 0.086 MG |
| Folate | 42 UG | 2 UG |
Minerals
calcium
Quinoa and grapes contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and grape has 10mg of calcium.
iron
Quinoa has 314% more iron than grape - quinoa has 1.5mg of iron per 100 grams and grape has 0.36mg of iron.
potassium
Quinoa and grapes contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and grape has 191mg 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 grapes contain significant amounts of lutein + zeaxanthin.
| Quinoa | Grapes | |
|---|---|---|
| beta-carotene | 3 UG | 39 UG |
| lutein + zeaxanthin | 53 UG | 72 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than grape per 100 grams.
| Quinoa | Grapes | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.011 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.011 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than grape per 100 grams.
| Quinoa | Grapes | |
|---|---|---|
| linoleic acid | 0.974 G | 0.037 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.037 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 (%) |
Grapes 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 grapes contain more calories in 100 grams?Quinoa is high in calories and grape has 40% less calories than quinoa - quinoa has 120 calories in 100g and grape has 69 calories.
Does quinoa or grapes have more carbohydrates?
By weight, quinoa and grapes contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and grape has 18.1g of carbohydrates.