Quinoa vs. Cumin
Nutrition comparison of Cooked Quinoa and Cumin
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cumin
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and cumin:
- Both quinoa and cumin are high in calories and dietary fiber.
- Cumin has more thiamin, riboflavin, niacin and Vitamin B6, however, quinoa contains more folate.
- Cumin is an excellent source of calcium, iron, potassium and protein.
- Quinoa has 5.6 times less saturated fat than cumin.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Cumin (Spices, cumin seed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and cumin are high in calories. Cumin has 213% more calories than quinoa - quinoa has 120 calories per 100 grams and cumin has 375 calories.
For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to cumin for protein. Quinoa has a macronutrient ratio of 15:71:15 and for cumin, 17:37:46 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Cumin | |
|---|---|---|
| Protein | 15% | 17% |
| Carbohydrates | 71% | 37% |
| Fat | 15% | 46% |
| Alcohol | ~ | ~ |
carbohydrates
Cumin is high in carbohydrates and quinoa has 52% less carbohydrates than cumin - quinoa has 21.3g of total carbs per 100 grams and cumin has 44.2g of carbohydrates.
dietary fiber
Both quinoa and cumin are high in dietary fiber. Cumin has 275% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and cumin has 10.5g of dietary fiber.
sugar
Quinoa and cumin contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and cumin has 2.3g of sugar.
Protein
protein
Cumin is an excellent source of protein and it has 305% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and cumin has 17.8g of protein.
Fat
saturated fat
Quinoa has 5.6 times less saturated fat than cumin - quinoa has 0.23g of saturated fat per 100 grams and cumin has 1.5g of saturated fat.
Vitamins
Vitamin C
Cumin has more Vitamin C than quinoa - cumin has 7.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Cumin has more Vitamin A than quinoa - cumin has 64ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Cumin has 429% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and cumin has 3.3mg of Vitamin E.
Vitamin K
Cumin has more Vitamin K than quinoa - cumin has 5.4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Cumin has more thiamin, riboflavin, niacin and Vitamin B6, however, quinoa contains more folate.
| Quinoa | Cumin | |
|---|---|---|
| Thiamin | 0.107 MG | 0.628 MG |
| Riboflavin | 0.11 MG | 0.327 MG |
| Niacin | 0.412 MG | 4.579 MG |
| Vitamin B6 | 0.123 MG | 0.435 MG |
| Folate | 42 UG | 10 UG |
Minerals
calcium
Cumin is an excellent source of calcium and it has 53 times more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and cumin has 931mg of calcium.
iron
Cumin is an excellent source of iron and it has 43 times more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and cumin has 66.4mg of iron.
potassium
Cumin is an excellent source of potassium and it has 940% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and cumin has 1788mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, cumin has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than cumin per 100 grams.
| Quinoa | Cumin | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.176 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.176 G |
omega 6s
Comparing omega-6 fatty acids, cumin has more linoleic acid than quinoa per 100 grams.
| Quinoa | Cumin | |
|---|---|---|
| linoleic acid | 0.974 G | 3.103 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 3.103 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 (%) |
Cumin 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 cumin contain more calories in 100 grams?Both quinoa and cumin are high in calories. Cumin has 210% more calories than quinoa - quinoa has 120 calories in 100g and cumin has 375 calories.
Does quinoa or cumin have more carbohydrates?
By weight, cumin is high in carbohydrates and quinoa has 50% fewer carbohydrates than cumin - quinoa has 21.3g of carbs for 100g and cumin has 44.2g of carbohydrates.
Does quinoa or cumin contain more calcium?
Cumin is a rich source of calcium and it has 53 times more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and cumin has 931mg of calcium.
Does quinoa or cumin contain more iron?
Cumin is an abundant source of iron and it has 43 times more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and cumin has 66.4mg of iron.
Does quinoa or cumin contain more potassium?
Cumin is a rich source of potassium and it has 940% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and cumin has 1788mg of potassium.