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. 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 15:71:14 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 | 14% | 76% |
Alcohol | ~ | ~ |
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.
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.
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.
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.
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.
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.
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.
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 |
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.
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.
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.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Almond Butter .
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
()
|
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KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
G % |
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5% | carbohydrates | 5% |
|
G % | |
G % |
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5% | dietary fiber | 5% |
|
G % | |
G | 5% | sugar | 5% | G | |||
G % |
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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 % |
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5% | Vitamin A | 5% |
|
UG % | |
MG % |
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5% | Vitamin C | 5% |
|
MG % | |
IU % |
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5% | Vitamin D | 5% |
|
IU % | |
MG % |
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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 % |
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5% | niacin (Vit B3) | 5% |
|
MG % | |
MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
MG % |
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5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
UG % |
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5% | Vitamin B12 | 5% |
|
UG % | |
MG % |
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5% | Vitamin E | 5% |
|
MG % | |
UG % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
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5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
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5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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5% | phosphorus | 5% |
|
MG % | |
UG % |
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5% | selenium | 5% |
|
UG % | |
MG % |
|
5% | zinc | 5% |
|
MG % | |
G | 5% | Water | 5% | G | |||
G | 5% | Starch | 5% | G | |||
G | 5% | Alcohol | 5% | G | |||