Quinoa vs. Yogurt
Nutrition comparison of Cooked Quinoa and Yogurt
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
yogurt
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and yogurt:
- Quinoa has 8 times less saturated fat than yogurt.
- Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12.
- Quinoa has signficantly more iron than yogurt.
- Quinoa is a great source of dietary fiber.
- Yogurt has 3.5 times less carbohydrates than quinoa.
- Yogurt is an excellent source of calcium.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Yogurt (Yogurt, plain, whole milk) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and yogurt has 49% less calories than quinoa - quinoa has 120 calories per 100 grams and yogurt has 61 calories.
For macronutrient ratios, quinoa is lighter in protein, much heavier in carbs and much lighter in fat compared to yogurt per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for yogurt, 22:30:48 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Yogurt | |
|---|---|---|
| Protein | 15% | 22% |
| Carbohydrates | 71% | 30% |
| Fat | 15% | 48% |
| Alcohol | ~ | ~ |
carbohydrates
Yogurt has 3.5 times less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and yogurt has 4.7g of carbohydrates.
The carbs in quinoa are made of 83% starch, 13% dietary fiber and 4% sugar, whereas the carbs in yogurt comprise of 100% sugar.
dietary fiber
Quinoa is a great source of dietary fiber and it has more dietary fiber than yogurt - quinoa has 2.8g of dietary fiber per 100 grams and yogurt does not contain significant amounts.
sugar
Quinoa and yogurt contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and yogurt has 4.7g of sugar.
Protein
protein
Quinoa and yogurt contain similar amounts of protein - quinoa has 4.4g of protein per 100 grams and yogurt has 3.5g of protein.
Fat
saturated fat
Quinoa has 8 times less saturated fat than yogurt - quinoa has 0.23g of saturated fat per 100 grams and yogurt has 2.1g of saturated fat.
cholesterol
Quinoa has less cholesterol than yogurt - yogurt has 13mg of cholesterol per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin C
Yogurt and quinoa contain similar amounts of Vitamin C - yogurt has 0.5mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Yogurt has more Vitamin A than quinoa - yogurt has 27ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Yogurt and quinoa contain similar amounts of Vitamin D - yogurt has 2iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and yogurt contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and yogurt has 0.06mg of Vitamin E.
Vitamin K
Yogurt and quinoa contain similar amounts of Vitamin K - yogurt has 0.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, niacin, Vitamin B6 and folate, however, yogurt contains more pantothenic acid and Vitamin B12. Both quinoa and yogurt contain significant amounts of riboflavin.
| Quinoa | Yogurt | |
|---|---|---|
| Thiamin | 0.107 MG | 0.029 MG |
| Riboflavin | 0.11 MG | 0.142 MG |
| Niacin | 0.412 MG | 0.075 MG |
| Pantothenic acid | ~ | 0.389 MG |
| Vitamin B6 | 0.123 MG | 0.032 MG |
| Folate | 42 UG | 7 UG |
| Vitamin B12 | ~ | 0.37 UG |
Minerals
calcium
Yogurt is an excellent source of calcium and it has 612% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and yogurt has 121mg of calcium.
iron
Quinoa has signficantly more iron than yogurt - quinoa has 1.5mg of iron per 100 grams and yogurt has 0.05mg of iron.
potassium
Quinoa and yogurt contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and yogurt has 155mg 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 yogurt contain small amounts of beta-carotene.
| Quinoa | Yogurt | |
|---|---|---|
| beta-carotene | 3 UG | 5 UG |
| lutein + zeaxanthin | 53 UG | ~ |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than yogurt per 100 grams.
| Quinoa | Yogurt | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.027 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.027 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than yogurt per 100 grams.
| Quinoa | Yogurt | |
|---|---|---|
| linoleic acid | 0.974 G | 0.065 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.065 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 (%) |
Yogurt 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 yogurt contain more calories in 100 grams?Quinoa is high in calories and yogurt has 50% less calories than quinoa - quinoa has 120 calories in 100g and yogurt has 61 calories.
Does quinoa or yogurt have more carbohydrates?
By weight, yogurt has 3.5 times fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and yogurt has 4.7g of carbohydrates. the carbs in quinoa are made of 80% starch, 10% dietary fiber and 0% sugar, whereas the carbs in yogurt comprise of 100% sugar.
Does quinoa or yogurt contain more calcium?
Yogurt is a rich source of calcium and it has 610% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and yogurt has 121mg of calcium.