Quinoa vs. Tumeric
Nutrition comparison of Cooked Quinoa and Tumeric
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
tumeric
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and tumeric:
- Both quinoa and tumeric are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than tumeric.
- Quinoa has 6.9 times less saturated fat than tumeric.
- Tumeric has more niacin and pantothenic acid, however, quinoa contains more folate.
- Tumeric is a great source of protein.
- Tumeric is an excellent source of calcium, iron and potassium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Tumeric (Spices, turmeric, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and tumeric are high in calories. Tumeric has 160% more calories than quinoa - quinoa has 120 calories per 100 grams and tumeric has 312 calories.
For macronutrient ratios, quinoa is lighter in carbs, heavier in fat and similar to tumeric for protein. Quinoa has a macronutrient ratio of 15:71:15 and for tumeric, 12:79:9 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Tumeric | |
|---|---|---|
| Protein | 15% | 12% |
| Carbohydrates | 71% | 79% |
| Fat | 15% | 9% |
| Alcohol | ~ | ~ |
carbohydrates
Tumeric is high in carbohydrates and quinoa has 68% less carbohydrates than tumeric - quinoa has 21.3g of total carbs per 100 grams and tumeric has 67.1g of carbohydrates.
dietary fiber
Both quinoa and tumeric are high in dietary fiber. Tumeric has 711% more dietary fiber than quinoa - quinoa has 2.8g of dietary fiber per 100 grams and tumeric has 22.7g of dietary fiber.
sugar
Quinoa and tumeric contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and tumeric has 3.2g of sugar.
Protein
protein
Tumeric is a great source of protein and it has 120% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and tumeric has 9.7g of protein.
Fat
saturated fat
Quinoa has 6.9 times less saturated fat than tumeric - quinoa has 0.23g of saturated fat per 100 grams and tumeric has 1.8g of saturated fat.
trans fat
Both tumeric and quinoa are low in trans fat - tumeric has 0.06g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin C
Tumeric has more Vitamin C than quinoa - tumeric has 0.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Quinoa and tumeric contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and tumeric does not contain significant amounts.
Vitamin E
Tumeric has 603% more Vitamin E than quinoa - quinoa has 0.63mg of Vitamin E per 100 grams and tumeric has 4.4mg of Vitamin E.
Vitamin K
Tumeric has more Vitamin K than quinoa - tumeric has 13.4ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Tumeric has more niacin and pantothenic acid, however, quinoa contains more folate. Both quinoa and tumeric contain significant amounts of thiamin, riboflavin and Vitamin B6.
| Quinoa | Tumeric | |
|---|---|---|
| Thiamin | 0.107 MG | 0.058 MG |
| Riboflavin | 0.11 MG | 0.15 MG |
| Niacin | 0.412 MG | 1.35 MG |
| Pantothenic acid | ~ | 0.542 MG |
| Vitamin B6 | 0.123 MG | 0.107 MG |
| Folate | 42 UG | 20 UG |
Minerals
calcium
Tumeric is an excellent source of calcium and it has 888% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and tumeric has 168mg of calcium.
iron
Tumeric is an excellent source of iron and it has 35 times more iron than quinoa - quinoa has 1.5mg of iron per 100 grams and tumeric has 55mg of iron.
potassium
Tumeric is an excellent source of potassium and it has 11 times more potassium than quinoa - quinoa has 172mg of potassium per 100 grams and tumeric has 2080mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than tumeric per 100 grams. Both quinoa and tumeric contain significant amounts of alpha linoleic acid (ALA).
| Quinoa | Tumeric | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.084 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.084 G |
omega 6s
Comparing omega-6 fatty acids, both quinoa and tumeric contain significant amounts of linoleic acid.
| Quinoa | Tumeric | |
|---|---|---|
| linoleic acid | 0.974 G | 0.672 G |
| other omega 6 | ~ | 0.081 G |
| Total | 0.974 G | 0.753 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 (%) |
Tumeric 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 tumeric contain more calories in 100 grams?Both quinoa and tumeric are high in calories. Tumeric has 160% more calories than quinoa - quinoa has 120 calories in 100g and tumeric has 312 calories.
Does quinoa or tumeric have more carbohydrates?
By weight, tumeric is high in carbohydrates and quinoa has 70% fewer carbohydrates than tumeric - quinoa has 21.3g of carbs for 100g and tumeric has 67.1g of carbohydrates.
Does quinoa or tumeric contain more calcium?
Tumeric is a rich source of calcium and it has 890% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and tumeric has 168mg of calcium.
Does quinoa or tumeric contain more iron?
Tumeric is an abundant source of iron and it has 35 times more iron than quinoa - quinoa has 1.5mg of iron in 100 grams and tumeric has 55mg of iron.
Does quinoa or tumeric contain more potassium?
Tumeric is a rich source of potassium and it has 11 times more potassium than quinoa - quinoa has 172mg of potassium in 100 grams and tumeric has 2080mg of potassium.