Quinoa vs. Flaxseed Oil
Nutrition comparison of Cooked Quinoa and Flaxseed Oil
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
flaxseed oil
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and flaxseed oil:
- Both flaxseed oil and quinoa are high in calories.
- Flaxseed oil has signficantly less carbohydrates than quinoa.
- Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
- Quinoa has signficantly more iron than flaxseed oil.
- Quinoa has signficantly more potassium than flaxseed oil.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Flaxseed Oil (Oil, flaxseed, cold pressed) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both flaxseed oil and quinoa are high in calories. Flaxseed oil has 637% more calories than quinoa - flaxseed oil has 884 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, much heavier in carbs and much lighter in fat compared to flaxseed oil per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for flaxseed oil, 0:0:100 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Flaxseed Oil | |
|---|---|---|
| Protein | 15% | ~ |
| Carbohydrates | 71% | ~ |
| Fat | 15% | 100% |
| Alcohol | ~ | ~ |
carbohydrates
Flaxseed oil has signficantly less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and flaxseed oil does not contain significant amounts.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than flaxseed oil - quinoa has 2.8g of dietary fiber per 100 grams and flaxseed oil does not contain significant amounts.
sugar
Quinoa and flaxseed oil contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and flaxseed oil does not contain significant amounts.
Protein
protein
Quinoa has 39 times more protein than flaxseed oil - flaxseed oil has 0.11g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Flaxseed oil is high in saturated fat and quinoa has 97% less saturated fat than flaxseed oil - flaxseed oil has 9g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
trans fat
Both flaxseed oil and quinoa are low in trans fat - flaxseed oil has 0.09g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and flaxseed oil contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and flaxseed oil does not contain significant amounts.
Vitamin E
Flaxseed oil and quinoa contain similar amounts of Vitamin E - flaxseed oil has 0.47mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Flaxseed oil has more Vitamin K than quinoa - flaxseed oil has 9.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin, niacin, Vitamin B6 and folate.
| Quinoa | Flaxseed Oil | |
|---|---|---|
| Thiamin | 0.107 MG | ~ |
| Riboflavin | 0.11 MG | ~ |
| Niacin | 0.412 MG | ~ |
| Vitamin B6 | 0.123 MG | ~ |
| Folate | 42 UG | ~ |
Minerals
calcium
Quinoa has 16 times more calcium than flaxseed oil - flaxseed oil has 1mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has signficantly more iron than flaxseed oil - quinoa has 1.5mg of iron per 100 grams and flaxseed oil does not contain significant amounts.
potassium
Quinoa has signficantly more potassium than flaxseed oil - quinoa has 172mg of potassium per 100 grams and flaxseed oil does not contain significant amounts.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, flaxseed oil has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than flaxseed oil per 100 grams.
| Quinoa | Flaxseed Oil | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 53.368 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 53.368 G |
omega 6s
Comparing omega-6 fatty acids, flaxseed oil has more linoleic acid than quinoa per 100 grams.
| Quinoa | Flaxseed Oil | |
|---|---|---|
| linoleic acid | 0.974 G | 14.327 G |
| other omega 6 | ~ | 0.015 G |
| Total | 0.974 G | 14.342 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 Flaxseed Oil (Oil, flaxseed, cold pressed) .
Cooked Quinoa g
()
|
Daily Values (%) |
Flaxseed Oil 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 flaxseed oil or quinoa contain more calories in 100 grams?Both flaxseed oil and quinoa are high in calories. Flaxseed oil has 640% more calories than quinoa - flaxseed oil has 884 calories in 100g and quinoa has 120 calories.
Does quinoa or flaxseed oil have more carbohydrates?
By weight, flaxseed oil has signficantly fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and flaxseed oil has no carbs..