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:
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 15:71:14 and for strawberries, 8:85:7 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
Quinoa | Strawberries | |
---|---|---|
Protein | 15% | 8% |
Carbohydrates | 71% | 85% |
Fat | 14% | 7% |
Alcohol | ~ | ~ |
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.
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.
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.
Quinoa has 557% more protein than strawberry - strawberry has 0.67g of protein per 100 grams and quinoa has 4.4g of protein.
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.
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.
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.
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.
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.
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 |
Strawberries and quinoa contain similar amounts of calcium - strawberry has 16mg of calcium per 100 grams and quinoa has 17mg of calcium.
Quinoa has 263% more iron than strawberry - strawberry has 0.41mg of iron per 100 grams and quinoa has 1.5mg of iron.
Strawberries and quinoa contain similar amounts of potassium - strawberry has 153mg of potassium per 100 grams and quinoa has 172mg of potassium.
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 |
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 |
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 |
The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).
You can try adding or subtracting the amount of either Quinoa or Strawberries .
Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Strawberries (Strawberries, raw) .
Cooked Quinoa g
()
|
Daily Values (%) |
Strawberries g
()
|
|||||
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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 % |
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5% | iron | 5% |
|
MG % | |
MG % |
|
5% | magnesium | 5% |
|
MG % | |
MG % |
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5% | potassium | 5% |
|
MG % | |
MG % |
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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 % |
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5% | Vitamin K | 5% |
|
UG % | |
G % |
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5% | protein | 5% |
|
G % | |
UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
MG % |
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5% | choline | 5% |
|
MG % | |
MG % |
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5% | chlorine | 5% |
|
MG % | |
UG % |
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5% | chromium | 5% |
|
UG % | |
MG % |
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5% | copper | 5% |
|
MG % | |
UG % |
|
5% | fluoride | 5% |
|
UG % | |
UG % |
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5% | iodine | 5% |
|
UG % | |
MG % |
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5% | manganese | 5% |
|
MG % | |
UG % |
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5% | molybdenum | 5% |
|
UG % | |
MG % |
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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 | |||