Quinoa vs. Lamb
Nutrition comparison of Cooked Quinoa and Cooked Lamb
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
cooked
lamb
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and lamb:
- Both quinoa and lamb are high in calories.
- Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more folate.
- Lamb has signficantly less carbohydrates than quinoa.
- Lamb is an excellent source of potassium and protein.
- Quinoa is a great source of dietary fiber.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Lamb (Lamb, ground, cooked, broiled) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and lamb are high in calories. Lamb has 136% more calories than quinoa - quinoa has 120 calories per 100 grams and lamb has 283 calories.
For macronutrient ratios, quinoa is much lighter in protein, much heavier in carbs and much lighter in fat compared to lamb per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for lamb, 36:0:64 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Lamb | |
|---|---|---|
| Protein | 15% | 36% |
| Carbohydrates | 71% | ~ |
| Fat | 15% | 64% |
| Alcohol | ~ | ~ |
carbohydrates
Lamb has signficantly less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and lamb does not contain significant amounts.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than lamb - quinoa has 2.8g of dietary fiber per 100 grams and lamb does not contain significant amounts.
sugar
Quinoa and lamb contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and lamb does not contain significant amounts.
Protein
protein
Lamb is an excellent source of protein and it has 463% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and lamb has 24.8g of protein.
Fat
saturated fat
Lamb is high in saturated fat and quinoa has 97% less saturated fat than lamb - quinoa has 0.23g of saturated fat per 100 grams and lamb has 8.1g of saturated fat.
cholesterol
Quinoa has less cholesterol than lamb - lamb has 97mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and lamb contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and lamb does not contain significant amounts.
Vitamin D
Lamb and quinoa contain similar amounts of Vitamin D - lamb has 2iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and lamb contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and lamb has 0.14mg of Vitamin E.
Vitamin K
Lamb has more Vitamin K than quinoa - lamb has 5.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Lamb has more riboflavin, niacin, pantothenic acid and Vitamin B12, however, quinoa contains more folate. Both quinoa and lamb contain significant amounts of thiamin and Vitamin B6.
| Quinoa | Lamb | |
|---|---|---|
| Thiamin | 0.107 MG | 0.1 MG |
| Riboflavin | 0.11 MG | 0.25 MG |
| Niacin | 0.412 MG | 6.7 MG |
| Pantothenic acid | ~ | 0.66 MG |
| Vitamin B6 | 0.123 MG | 0.14 MG |
| Folate | 42 UG | 19 UG |
| Vitamin B12 | ~ | 2.61 UG |
Minerals
calcium
Quinoa and lamb contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and lamb has 22mg of calcium.
iron
Quinoa and lamb contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and lamb has 1.8mg of iron.
potassium
Lamb is an excellent source of potassium and it has 97% more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and lamb has 339mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, lamb has more alpha linoleic acid (ALA) than quinoa per 100 grams, however, quinoa contains more dha than lamb per 100 grams.
| Quinoa | Lamb | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.26 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.26 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and lamb contain significant amounts of linoleic acid.
| Quinoa | Lamb | |
|---|---|---|
| linoleic acid | 0.974 G | 1.07 G |
| other omega 6 | 0.003 G | 0.07 G |
| Total | 0.977 G | 1.14 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 (%) |
Cooked Lamb 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 lamb contain more calories in 100 grams?Both quinoa and lamb are high in calories. Lamb has 140% more calories than quinoa - quinoa has 120 calories in 100g and lamb has 283 calories.
Is quinoa or lamb better for protein?
Lamb is a fantastic source of protein and it has 460% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and lamb has 24.8g of protein.
Does quinoa or lamb have more carbohydrates?
By weight, lamb has signficantly fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and lamb has no carbs..
Does quinoa or lamb contain more potassium?
Lamb is a rich source of potassium and it has 100% more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and lamb has 339mg of potassium.