Quinoa vs. Raspberries
Nutrition comparison of Cooked Quinoa and Raspberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
raspberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and raspberries:
- Both raspberries and quinoa are high in dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than raspberry.
- Quinoa has more thiamin, riboflavin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid.
- Raspberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Raspberries (Raspberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and raspberry has 57% less calories than quinoa - raspberry has 52 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to raspberries per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for raspberries, 8:82:10 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Raspberries | |
|---|---|---|
| Protein | 15% | 8% |
| Carbohydrates | 71% | 82% |
| Fat | 15% | 10% |
| Alcohol | ~ | ~ |
carbohydrates
Raspberry has 44% less carbohydrates than quinoa - raspberry has 11.9g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both raspberries and quinoa are high in dietary fiber. Raspberry has 132% more dietary fiber than quinoa - raspberry has 6.5g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Raspberries and quinoa contain similar amounts of sugar - raspberry has 4.4g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 267% more protein than raspberry - raspberry has 1.2g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both raspberries and quinoa are low in saturated fat - raspberry has 0.02g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Raspberry is an excellent source of Vitamin C and it has more Vitamin C than quinoa - raspberry has 26.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Raspberries and quinoa contain similar amounts of Vitamin A - raspberry has 2ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Raspberries and quinoa contain similar amounts of Vitamin E - raspberry has 0.87mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Raspberry has more Vitamin K than quinoa - raspberry has 7.8ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin, Vitamin B6 and folate, however, raspberry contains more pantothenic acid. Both quinoa and raspberries contain significant amounts of niacin.
| Quinoa | Raspberries | |
|---|---|---|
| Thiamin | 0.107 MG | 0.032 MG |
| Riboflavin | 0.11 MG | 0.038 MG |
| Niacin | 0.412 MG | 0.598 MG |
| Pantothenic acid | ~ | 0.329 MG |
| Vitamin B6 | 0.123 MG | 0.055 MG |
| Folate | 42 UG | 21 UG |
Minerals
calcium
Raspberry has 47% more calcium than quinoa - raspberry has 25mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 116% more iron than raspberry - raspberry has 0.69mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Raspberries and quinoa contain similar amounts of potassium - raspberry has 151mg of potassium per 100 grams and quinoa has 172mg 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 raspberries contain small amounts of beta-carotene.
| Quinoa | Raspberries | |
|---|---|---|
| beta-carotene | 3 UG | 12 UG |
| lutein + zeaxanthin | 53 UG | 136 UG |
| alpha-carotene | ~ | 16 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than raspberry per 100 grams. Both quinoa and raspberries contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Raspberries | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.126 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.126 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than raspberry per 100 grams.
| Quinoa | Raspberries | |
|---|---|---|
| linoleic acid | 0.974 G | 0.249 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.249 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 Raspberries (Raspberries, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Raspberries 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 raspberries or quinoa contain more calories in 100 grams?Quinoa is high in calories and raspberry has 60% less calories than quinoa - raspberry has 52 calories in 100g and quinoa has 120 calories.
Does raspberries or quinoa have more carbohydrates?
By weight, raspberry has 40% fewer carbohydrates than quinoa - raspberry has 11.9g of carbs for 100g and quinoa has 21.3g of carbohydrates.