Quinoa vs. Brown Sugar
Nutrition comparison of Cooked Quinoa and Brown Sugar
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
brown sugar
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and brown sugar:
- Both brown sugar and quinoa are high in calories.
- Brown sugar is an excellent source of calcium.
- Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Brown Sugar (Sugar, brown) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both brown sugar and quinoa are high in calories. Brown sugar has 217% more calories than quinoa - brown sugar has 380 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to brown sugar per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for brown sugar, 0:100:0 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Brown Sugar | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 71% | 100% |
| Fat | 15% | ~ |
| Alcohol | ~ | ~ |
carbohydrates
Brown sugar is high in carbohydrates and quinoa has 78% less carbohydrates than brown sugar - brown sugar has 98.1g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than brown sugar - quinoa has 2.8g of dietary fiber per 100 grams and brown sugar does not contain significant amounts.
sugar
Brown sugar is high in sugar and quinoa has 99% less sugar than brown sugar - brown sugar has 97g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 35 times more protein than brown sugar - brown sugar has 0.12g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both quinoa and brown sugar are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and brown sugar does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and brown sugar contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and brown sugar does not contain significant amounts.
Vitamin E
Quinoa has more Vitamin E than brown sugar - quinoa has 0.63mg of Vitamin E per 100 grams and brown sugar does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate, however, brown sugar contains more pantothenic acid.
| Quinoa | Brown Sugar | |
|---|---|---|
| Thiamin | 0.107 MG | ~ |
| Riboflavin | 0.11 MG | ~ |
| Niacin | 0.412 MG | 0.11 MG |
| Pantothenic acid | ~ | 0.132 MG |
| Vitamin B6 | 0.123 MG | 0.041 MG |
| Folate | 42 UG | 1 UG |
Minerals
calcium
Brown sugar is an excellent source of calcium and it has 388% more calcium than quinoa - brown sugar has 83mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 110% more iron than brown sugar - brown sugar has 0.71mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Brown sugar and quinoa contain similar amounts of potassium - brown sugar has 133mg of potassium per 100 grams and quinoa has 172mg of potassium.
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 Brown Sugar (Sugar, brown) .
Cooked Quinoa g
()
|
Daily Values (%) |
Brown Sugar 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 brown sugar or quinoa contain more calories in 100 grams?Both brown sugar and quinoa are high in calories. Brown sugar has 220% more calories than quinoa - brown sugar has 380 calories in 100g and quinoa has 120 calories.
Does brown sugar or quinoa have more carbohydrates?
By weight, brown sugar is high in carbohydrates and quinoa has 80% fewer carbohydrates than brown sugar - brown sugar has 98.1g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does brown sugar or quinoa contain more calcium?
Brown sugar is a rich source of calcium and it has 390% more calcium than quinoa - brown sugar has 83mg of calcium in 100 grams and quinoa has 17mg of calcium.