Quinoa

Grains 2 variants

Quinoa is consistently high in these nutrients across all variants, regardless of preparation or processing.

Magnesium > 88% Manganese > 85% Copper > 78% Pantothenic Acid (B5) > 76% Folate > 74%

Select a nutrient to see how the 2 variants compare.

Variant	Protein (g)	All foods
uncooked	14.1	> 60%
cooked	4.4	> 33%

Variant	Iron (mg)	All foods
uncooked	4.6	> 90%
cooked	1.5	> 54%

Variant	Magnesium (mg)	All foods
uncooked	197.0	> 97%
cooked	64.0	> 88%

Variant	Zinc (mg)	All foods
uncooked	3.1	> 75%
cooked	1.1	> 51%

Variant	Calcium (mg)	All foods
uncooked	47.0	> 68%
cooked	17.0	> 44%

Variant	Potassium (mg)	All foods
uncooked	563.0	> 93%
cooked	172.0	> 33%

Variant	Phosphorus (mg)	All foods
uncooked	457.0	> 96%
cooked	152.0	> 49%

Variant	Dietary Fiber (g)	All foods
uncooked	7.0	> 87%
cooked	2.8	> 62%

Variant	Vitamin E (mg)	All foods
uncooked	2.4	> 90%
cooked	0.6	> 69%

Variant	Folate (µg)	All foods
uncooked	184.0	> 94%
cooked	42.0	> 74%

Variant	Choline (mg)	All foods
uncooked	70.2	> 74%
cooked	23.0	> 46%