Quinoa vs. Almond Butter
Nutrition comparison of Cooked Quinoa and Almond Butter
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
almond butter
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and almond butter:
- Both almond butter and quinoa are high in calories and dietary fiber.
- Almond butter is an excellent source of Vitamin E, calcium, iron, potassium and protein.
- Quinoa has 6.2 times less sugar than almond butter.
- Quinoa has more thiamin, however, almond butter contains more riboflavin, niacin and pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both almond butter and quinoa are high in calories. Almond butter has 412% more calories than quinoa - almond butter has 614 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to almond butter for protein. Quinoa has a macronutrient ratio of 15:71:15 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Almond Butter | |
|---|---|---|
| Protein | 15% | 13% |
| Carbohydrates | 71% | 11% |
| Fat | 15% | 76% |
| Alcohol | ~ | ~ |
carbohydrates
Almond butter and quinoa contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both almond butter and quinoa are high in dietary fiber. Almond butter has 268% more dietary fiber than quinoa - almond butter has 10.3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa has 6.2 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Almond butter is an excellent source of protein and it has 376% more protein than quinoa - almond butter has 21g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Almond butter is high in saturated fat and quinoa has 96% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin A
Quinoa and almond butter contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.
Vitamin E
Almond butter is an excellent source of Vitamin E and it has 37 times more Vitamin E than quinoa - almond butter has 24.2mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, however, almond butter contains more riboflavin, niacin and pantothenic acid. Both quinoa and almond butter contain significant amounts of Vitamin B6 and folate.
| Quinoa | Almond Butter | |
|---|---|---|
| Thiamin | 0.107 MG | 0.041 MG |
| Riboflavin | 0.11 MG | 0.939 MG |
| Niacin | 0.412 MG | 3.155 MG |
| Pantothenic acid | ~ | 0.318 MG |
| Vitamin B6 | 0.123 MG | 0.103 MG |
| Folate | 42 UG | 53 UG |
Minerals
calcium
Almond butter is an excellent source of calcium and it has 19 times more calcium than quinoa - almond butter has 347mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Almond butter is an excellent source of iron and it has 134% more iron than quinoa - almond butter has 3.5mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Almond butter is an excellent source of potassium and it has 335% more potassium than quinoa - almond butter has 748mg of potassium per 100 grams and quinoa has 172mg 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 almond butter contain small amounts of beta-carotene.
| Quinoa | Almond Butter | |
|---|---|---|
| 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 butter per 100 grams.
| Quinoa | Almond Butter | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.007 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.007 G |
omega 6s
Comparing omega-6 fatty acids, almond butter has more linoleic acid than quinoa per 100 grams.
| Quinoa | Almond Butter | |
|---|---|---|
| linoleic acid | 0.974 G | 13.605 G |
| other omega 6 | ~ | 0.011 G |
| Total | 0.974 G | 13.616 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 Almond Butter (Nuts, almond butter, plain, with salt added) .
Cooked Quinoa g
()
|
Daily Values (%) |
Almond Butter 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 almond butter or quinoa contain more calories in 100 grams?Both almond butter and quinoa are high in calories. Almond butter has 410% more calories than quinoa - almond butter has 614 calories in 100g and quinoa has 120 calories.
Does almond butter or quinoa have more carbohydrates?
By weight, almond butter and quinoa contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does almond butter or quinoa contain more calcium?
Almond butter is a rich source of calcium and it has 19 times more calcium than quinoa - almond butter has 347mg of calcium in 100 grams and quinoa has 17mg of calcium.
Does almond butter or quinoa contain more iron?
Almond butter is an abundant source of iron and it has 130% more iron than quinoa - almond butter has 3.5mg of iron in 100 grams and quinoa has 1.5mg of iron.
Does almond butter or quinoa contain more potassium?
Almond butter is a rich source of potassium and it has 340% more potassium than quinoa - almond butter has 748mg of potassium in 100 grams and quinoa has 172mg of potassium.