Quinoa vs. Kimchi
Nutrition comparison of Cooked Quinoa and Kimchi
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
kimchi
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and kimchi:
- For omega-3 fatty acids, quinoa has more dha than kimchi.
- Kimchi has 7.8 times less carbohydrates than quinoa.
- Kimchi is a great source of iron.
- Quinoa has more thiamin, however, kimchi contains more niacin.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Kimchi (Cabbage, kimchi) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and kimchi has 88% less calories than quinoa - quinoa has 120 calories per 100 grams and kimchi has 15 calories.
For macronutrient ratios, quinoa is lighter in protein, heavier in carbs and lighter in fat compared to kimchi per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for kimchi, 24:51:25 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Kimchi | |
|---|---|---|
| Protein | 15% | 24% |
| Carbohydrates | 71% | 51% |
| Fat | 15% | 25% |
| Alcohol | ~ | ~ |
carbohydrates
Kimchi has 7.8 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and kimchi has 2.4g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has 75% more dietary fiber than kimchi - quinoa has 2.8g of dietary fiber per 100 grams and kimchi has 1.6g of dietary fiber.
sugar
Quinoa and kimchi contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and kimchi has 1.1g of sugar.
Protein
protein
Quinoa has 300% more protein than kimchi - quinoa has 4.4g of protein per 100 grams and kimchi has 1.1g of protein.
Fat
saturated fat
Both quinoa and kimchi are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and kimchi has 0.07g of saturated fat.
Vitamins
Vitamin A
Kimchi and quinoa contain similar amounts of Vitamin A - kimchi has 5ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and kimchi contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and kimchi has 0.11mg of Vitamin E.
Vitamin K
Kimchi has more Vitamin K than quinoa - kimchi has 43.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, however, kimchi contains more niacin. Both quinoa and kimchi contain significant amounts of riboflavin, Vitamin B6 and folate.
| Quinoa | Kimchi | |
|---|---|---|
| Thiamin | 0.107 MG | 0.01 MG |
| Riboflavin | 0.11 MG | 0.21 MG |
| Niacin | 0.412 MG | 1.1 MG |
| Vitamin B6 | 0.123 MG | 0.213 MG |
| Folate | 42 UG | 52 UG |
Minerals
calcium
Kimchi has 94% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and kimchi has 33mg of calcium.
iron
Kimchi is a great source of iron and it has 68% more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and kimchi has 2.5mg of iron.
potassium
Quinoa and kimchi contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and kimchi has 151mg 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 kimchi contain significant amounts of lutein + zeaxanthin.
| Quinoa | Kimchi | |
|---|---|---|
| beta-carotene | 3 UG | 55 UG |
| lutein + zeaxanthin | 53 UG | 49 UG |
| alpha-carotene | ~ | 1 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than kimchi per 100 grams. Both quinoa and kimchi contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Kimchi | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.137 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.137 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than kimchi per 100 grams.
| Quinoa | Kimchi | |
|---|---|---|
| linoleic acid | 0.974 G | 0.104 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.104 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 (%) |
Kimchi 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 kimchi contain more calories in 100 grams?Quinoa is high in calories and kimchi has 90% less calories than quinoa - quinoa has 120 calories in 100g and kimchi has 15 calories.
Does quinoa or kimchi have more carbohydrates?
By weight, kimchi has 7.8 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and kimchi has 2.4g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in kimchi comprise of 60% dietary fiber and 40% sugar.