Quinoa vs. Skim Milk
Nutrition comparison of Cooked Quinoa and Skim Milk
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
skim milk
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and skim milk:
- Quinoa has 4.8 times less sugar than skim milk.
- Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more pantothenic acid and Vitamin B12.
- Quinoa has signficantly more iron than skim milk.
- Quinoa is a great source of dietary fiber.
- Skim milk has 3.2 times less carbohydrates than quinoa.
- Skim milk is an excellent source of calcium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and skim milk has 72% less calories than quinoa - quinoa has 120 calories per 100 grams and skim milk has 34 calories.
For macronutrient ratios, quinoa is much lighter in protein, heavier in carbs and heavier in fat compared to skim milk per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for skim milk, 40:58:2 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Skim Milk | |
|---|---|---|
| Protein | 15% | 40% |
| Carbohydrates | 71% | 58% |
| Fat | 15% | 2% |
| Alcohol | ~ | ~ |
carbohydrates
Skim milk has 3.2 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and skim milk has 5g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in skim milk comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than skim milk - quinoa has 2.8g of dietary fiber per 100 grams and skim milk does not contain significant amounts.
sugar
Quinoa has 4.8 times less sugar than skim milk - quinoa has 0.87g of sugar per 100 grams and skim milk has 5.1g of sugar.
Protein
protein
Quinoa and skim milk contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and skim milk has 3.4g of protein.
Fat
saturated fat
Both quinoa and skim milk are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and skim milk has 0.06g of saturated fat.
cholesterol
Both skim milk and quinoa are low in cholesterol - skim milk has 2mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Skim milk has more Vitamin A than quinoa - skim milk has 61ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Skim milk has more Vitamin D than quinoa - skim milk has 47iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and skim milk contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and skim milk has 0.01mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, skim milk contains more pantothenic acid and Vitamin B12. Both quinoa and skim milk contain significant amounts of riboflavin.
| Quinoa | Skim Milk | |
|---|---|---|
| Thiamin | 0.107 MG | 0.045 MG |
| Riboflavin | 0.11 MG | 0.182 MG |
| Niacin | 0.412 MG | 0.094 MG |
| Pantothenic acid | ~ | 0.357 MG |
| Vitamin B6 | 0.123 MG | 0.037 MG |
| Folate | 42 UG | 5 UG |
| Vitamin B12 | ~ | 0.5 UG |
Minerals
calcium
Skim milk is an excellent source of calcium and it has 618% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and skim milk has 122mg of calcium.
iron
Quinoa has signficantly more iron than skim milk - quinoa has 1.5mg of iron per 100 grams and skim milk has 0.03mg of iron.
potassium
Quinoa and skim milk contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and skim milk has 156mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than skim milk per 100 grams.
| Quinoa | Skim Milk | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.001 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.001 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than skim milk per 100 grams.
| Quinoa | Skim Milk | |
|---|---|---|
| linoleic acid | 0.974 G | 0.002 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.002 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 (%) |
Skim Milk 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 skim milk contain more calories in 100 grams?Quinoa is high in calories and skim milk has 70% less calories than quinoa - quinoa has 120 calories in 100g and skim milk has 34 calories.
Is quinoa or skim milk better for protein?
Quinoa and skim milk contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and skim milk has 3.4g of protein.
Does quinoa or skim milk have more carbohydrates?
By weight, skim milk has 3.2 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and skim milk has 5g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in skim milk comprise of 100% sugar.
Does quinoa or skim milk contain more calcium?
Skim milk is a rich source of calcium and it has 620% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and skim milk has 122mg of calcium.