Quinoa vs. Strawberries
Nutrition comparison of Cooked Quinoa and Strawberries
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
strawberries
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and strawberries:
- For omega-3 fatty acids, quinoa has more dha than strawberry.
- Quinoa has 4.6 times less sugar than strawberry.
- Quinoa has more thiamin, riboflavin and Vitamin B6, however, strawberry contains more pantothenic acid.
- Quinoa is a great source of dietary fiber.
- Strawberry has 64% less carbohydrates than quinoa.
- Strawberry is an excellent source of Vitamin C.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Strawberries (Strawberries, raw) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and strawberry has 73% less calories than quinoa - strawberry has 32 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 strawberries per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for strawberries, 7:85:8 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Strawberries | |
|---|---|---|
| Protein | 15% | 7% |
| Carbohydrates | 71% | 85% |
| Fat | 15% | 8% |
| Alcohol | ~ | ~ |
carbohydrates
Strawberry has 64% less carbohydrates than quinoa - strawberry has 7.7g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
The carbs in strawberries are made of 71% sugar, 29% dietary fiber and 1% starch, whereas the carbs in quinoa comprise of 83% starch, 13% dietary fiber and 4% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has 40% more dietary fiber than strawberry - strawberry has 2g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa has 4.6 times less sugar than strawberry - strawberry has 4.9g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 557% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both strawberries and quinoa are low in saturated fat - strawberry has 0.02g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Strawberry is an excellent source of Vitamin C and it has more Vitamin C than quinoa - strawberry has 58.8mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Strawberries and quinoa contain similar amounts of Vitamin A - strawberry has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Strawberries and quinoa contain similar amounts of Vitamin E - strawberry has 0.29mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
Strawberries and quinoa contain similar amounts of Vitamin K - strawberry has 2.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, riboflavin and Vitamin B6, however, strawberry contains more pantothenic acid. Both quinoa and strawberries contain significant amounts of niacin and folate.
| Quinoa | Strawberries | |
|---|---|---|
| Thiamin | 0.107 MG | 0.024 MG |
| Riboflavin | 0.11 MG | 0.022 MG |
| Niacin | 0.412 MG | 0.386 MG |
| Pantothenic acid | ~ | 0.125 MG |
| Vitamin B6 | 0.123 MG | 0.047 MG |
| Folate | 42 UG | 24 UG |
Minerals
calcium
Strawberries and quinoa contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 263% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Strawberries and quinoa contain similar amounts of potassium - strawberry has 153mg 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 strawberries contain small amounts of beta-carotene.
| Quinoa | Strawberries | |
|---|---|---|
| beta-carotene | 3 UG | 7 UG |
| lutein + zeaxanthin | 53 UG | 26 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than strawberry per 100 grams. Both quinoa and strawberries contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Strawberries | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.065 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.065 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than strawberry per 100 grams.
| Quinoa | Strawberries | |
|---|---|---|
| linoleic acid | 0.974 G | 0.09 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.09 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 Strawberries (Strawberries, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Strawberries 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 strawberries or quinoa contain more calories in 100 grams?Quinoa is high in calories and strawberry has 70% less calories than quinoa - strawberry has 32 calories in 100g and quinoa has 120 calories.
Does strawberries or quinoa have more carbohydrates?
By weight, strawberry has 60% fewer carbohydrates than quinoa - strawberry has 7.7g of carbs for 100g and quinoa has 21.3g of carbohydrates. the carbs in strawberries are made of 70% sugar, 30% dietary fiber and 0% starch, whereas the carbs in quinoa comprise of 80% starch, 10% dietary fiber and 0% sugar.