Quinoa vs. Eggplant
Nutrition comparison of Cooked Quinoa and Eggplant
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
eggplant
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and eggplant:
- Both quinoa and eggplant are high in dietary fiber.
- Eggplant has 72% less carbohydrates than quinoa.
- Eggplant is a great source of potassium.
- Quinoa has more thiamin and riboflavin, however, eggplant contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Eggplant (Eggplant, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and eggplant has 79% less calories than quinoa - quinoa has 120 calories per 100 grams and eggplant has 25 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to eggplant for protein. Quinoa has a macronutrient ratio of 15:71:15 and for eggplant, 14:82:4 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Eggplant | |
|---|---|---|
| Protein | 15% | 14% |
| Carbohydrates | 71% | 82% |
| Fat | 15% | 4% |
| Alcohol | ~ | ~ |
carbohydrates
Eggplant has 72% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and eggplant has 5.9g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in eggplant comprise of 54% sugar and 46% dietary fiber.
dietary fiber
Both quinoa and eggplant are high in dietary fiber. Quinoa is very similar to quinoa for dietary fiber - quinoa has 2.8g of dietary fiber per 100 grams and eggplant has 3g of dietary fiber.
sugar
Quinoa and eggplant contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and eggplant has 3.5g of sugar.
Protein
protein
Quinoa has 349% more protein than eggplant - quinoa has 4.4g of protein per 100 grams and eggplant has 0.98g of protein.
Fat
saturated fat
Both quinoa and eggplant are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and eggplant has 0.03g of saturated fat.
Vitamins
Vitamin C
Eggplant has more Vitamin C than quinoa - eggplant has 2.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Eggplant and quinoa contain similar amounts of Vitamin A - eggplant has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and eggplant contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and eggplant has 0.3mg of Vitamin E.
Vitamin K
Eggplant and quinoa contain similar amounts of Vitamin K - eggplant has 3.5ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin and riboflavin, however, eggplant contains more pantothenic acid. Both quinoa and eggplant contain significant amounts of niacin, Vitamin B6 and folate.
| Quinoa | Eggplant | |
|---|---|---|
| Thiamin | 0.107 MG | 0.039 MG |
| Riboflavin | 0.11 MG | 0.037 MG |
| Niacin | 0.412 MG | 0.649 MG |
| Pantothenic acid | ~ | 0.281 MG |
| Vitamin B6 | 0.123 MG | 0.084 MG |
| Folate | 42 UG | 22 UG |
Minerals
calcium
Quinoa and eggplant contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and eggplant has 9mg of calcium.
iron
Quinoa has 548% more iron than eggplant - quinoa has 1.5mg of iron per 100 grams and eggplant has 0.23mg of iron.
potassium
Eggplant is a great source of potassium and it has 33% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and eggplant has 229mg 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 eggplant contain significant amounts of lutein + zeaxanthin.
| Quinoa | Eggplant | |
|---|---|---|
| beta-carotene | 3 UG | 14 UG |
| lutein + zeaxanthin | 53 UG | 36 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than eggplant per 100 grams.
| Quinoa | Eggplant | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.013 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.013 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than eggplant per 100 grams.
| Quinoa | Eggplant | |
|---|---|---|
| linoleic acid | 0.974 G | 0.063 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.063 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 (%) |
Eggplant 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 eggplant contain more calories in 100 grams?Quinoa is high in calories and eggplant has 80% less calories than quinoa - quinoa has 120 calories in 100g and eggplant has 25 calories.
Does quinoa or eggplant have more carbohydrates?
By weight, eggplant has 70% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and eggplant has 5.9g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in eggplant comprise of 50% sugar and 50% dietary fiber.