Side-by-Side Comparison

Almonds (Raw) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Clean raw whole almonds with natural brown skin in minimalist ceramic dish

nuts seeds

Almonds (Raw)

579Calories

21.1Protein

12.5Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-79%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 579 kcal, 459 kcal less).

Higher Protein

+381%

Almonds (Raw)

Almonds (Raw) provides 21.2 g vs 4.4 g in Quinoa (Cooked) (+16.8 g, +381%).

Higher Dietary Fiber

+346%

Almonds (Raw)

Almonds (Raw) provides 12.5 g vs 2.8 g in Quinoa (Cooked) (+9.7 g, +346%).

Higher Potassium

+326%

Almonds (Raw)

Almonds (Raw) provides 733 mg vs 172 mg in Quinoa (Cooked) (+561 mg, +326%).

Comparing per 100 g standard edible portion.

Nutrient

Almonds (Raw)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Almonds (Raw) higher

Almonds (Raw)

579 kcal29% DV

Quinoa (Cooked)

120 kcal6% DV

Almonds (Raw) provides 579 kcal vs 120 kcal in Quinoa (Cooked) (+459 kcal, +383%).

ProteinAlmonds (Raw) higher

Almonds (Raw)

21.2 g42% DV

Quinoa (Cooked)

4.4 g9% DV

Almonds (Raw) provides 21.2 g vs 4.4 g in Quinoa (Cooked) (+16.8 g, +381%).

CarbohydratesSimilar

Almonds (Raw)

21.6 g8% DV

Quinoa (Cooked)

21.3 g8% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of carbohydrates (21.6 g).

Dietary FiberAlmonds (Raw) higher

Almonds (Raw)

12.5 g45% DV

Quinoa (Cooked)

2.8 g10% DV

Almonds (Raw) provides 12.5 g vs 2.8 g in Quinoa (Cooked) (+9.7 g, +346%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

49.9 g64% DV

Quinoa (Cooked)

1.9 g2% DV

Almonds (Raw) provides 49.9 g vs 1.9 g in Quinoa (Cooked) (+48.0 g, +2501%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

4.4 g9% DV

Quinoa (Cooked)

0.87 g2% DV

Almonds (Raw) provides 4.4 g vs 0.87 g in Quinoa (Cooked) (+3.5 g, +400%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Almonds (Raw)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

25.6 mg171% DV

Quinoa (Cooked)

0.63 mg4% DV

Almonds (Raw) provides 25.6 mg vs 0.63 mg in Quinoa (Cooked) (+25.0 mg, +3968%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Almonds (Raw) higher

Almonds (Raw)

44 µg11% DV

Quinoa (Cooked)

42 µg11% DV

Almonds (Raw) provides 44 µg vs 42 µg in Quinoa (Cooked) (+2.0 µg, +5%).

Thiamin (Vitamin B1)Almonds (Raw) higher

Almonds (Raw)

0.21 mg17% DV

Quinoa (Cooked)

0.11 mg9% DV

Almonds (Raw) provides 0.21 mg vs 0.11 mg in Quinoa (Cooked) (+0.10 mg, +92%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

1.1 mg88% DV

Quinoa (Cooked)

0.11 mg8% DV

Almonds (Raw) provides 1.1 mg vs 0.11 mg in Quinoa (Cooked) (+1.0 mg, +935%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

3.6 mg23% DV

Quinoa (Cooked)

0.41 mg3% DV

Almonds (Raw) provides 3.6 mg vs 0.41 mg in Quinoa (Cooked) (+3.2 mg, +778%).

Pantothenic Acid (B5)Almonds (Raw) higher

Almonds (Raw)

0.47 mg9% DV

Quinoa (Cooked)

0.23 mg5% DV

Almonds (Raw) provides 0.47 mg vs 0.23 mg in Quinoa (Cooked) (+0.24 mg, +107%).

Vitamin B6Similar

Almonds (Raw)

0.14 mg8% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.14 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Almonds (Raw)

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Almonds (Raw) (+6.0 mg, +600%).

PotassiumAlmonds (Raw) higher

Almonds (Raw)

733 mg16% DV

Quinoa (Cooked)

172 mg4% DV

Almonds (Raw) provides 733 mg vs 172 mg in Quinoa (Cooked) (+561 mg, +326%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

269 mg21% DV

Quinoa (Cooked)

17.0 mg1% DV

Almonds (Raw) provides 269 mg vs 17.0 mg in Quinoa (Cooked) (+252 mg, +1482%).

IronAlmonds (Raw) higher

Almonds (Raw)

3.7 mg21% DV

Quinoa (Cooked)

1.5 mg8% DV

Almonds (Raw) provides 3.7 mg vs 1.5 mg in Quinoa (Cooked) (+2.2 mg, +149%).

MagnesiumAlmonds (Raw) higher

Almonds (Raw)

270 mg64% DV

Quinoa (Cooked)

64.0 mg15% DV

Almonds (Raw) provides 270 mg vs 64.0 mg in Quinoa (Cooked) (+206 mg, +322%).

PhosphorusAlmonds (Raw) higher

Almonds (Raw)

481 mg38% DV

Quinoa (Cooked)

152 mg12% DV

Almonds (Raw) provides 481 mg vs 152 mg in Quinoa (Cooked) (+329 mg, +216%).

ZincAlmonds (Raw) higher

Almonds (Raw)

3.1 mg28% DV

Quinoa (Cooked)

1.1 mg10% DV

Almonds (Raw) provides 3.1 mg vs 1.1 mg in Quinoa (Cooked) (+2.0 mg, +186%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

3.8 g19% DV

Quinoa (Cooked)

0.23 g1% DV

Almonds (Raw) provides 3.8 g vs 0.23 g in Quinoa (Cooked) (+3.6 g, +1552%).

Nutrient

Almonds (Raw)28 g (1 oz / 23 almonds (28 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Almonds (Raw)

162 kcal8% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 162 kcal in Almonds (Raw) (+60 kcal, +37%).

ProteinQuinoa (Cooked) higher

Almonds (Raw)

5.9 g12% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 5.9 g in Almonds (Raw) (+2.2 g, +37%).

CarbohydratesQuinoa (Cooked) higher

Almonds (Raw)

6.0 g2% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 6.0 g in Almonds (Raw) (+33.4 g, +553%).

Dietary FiberQuinoa (Cooked) higher

Almonds (Raw)

3.5 g13% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 3.5 g in Almonds (Raw) (+1.7 g, +48%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

14.0 g18% DV

Quinoa (Cooked)

3.6 g5% DV

Almonds (Raw) provides 14.0 g vs 3.6 g in Quinoa (Cooked) (+10.4 g, +294%).

Total SugarsQuinoa (Cooked) higher

Almonds (Raw)

1.2 g2% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 1.2 g in Almonds (Raw) (+0.39 g, +32%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Almonds (Raw)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

7.2 mg48% DV

Quinoa (Cooked)

1.2 mg8% DV

Almonds (Raw) provides 7.2 mg vs 1.2 mg in Quinoa (Cooked) (+6.0 mg, +516%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Almonds (Raw)

12 µg3% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 12 µg in Almonds (Raw) (+65 µg, +531%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Almonds (Raw)

0.06 mg5% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.06 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.32 mg25% DV

Quinoa (Cooked)

0.20 mg16% DV

Almonds (Raw) provides 0.32 mg vs 0.20 mg in Quinoa (Cooked) (+0.12 mg, +57%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.0 mg6% DV

Quinoa (Cooked)

0.76 mg5% DV

Almonds (Raw) provides 1.0 mg vs 0.76 mg in Quinoa (Cooked) (+0.25 mg, +33%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Almonds (Raw)

0.13 mg3% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.13 mg in Almonds (Raw) (+0.29 mg, +220%).

Vitamin B6Quinoa (Cooked) higher

Almonds (Raw)

0.04 mg2% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.04 mg in Almonds (Raw) (+0.19 mg, +493%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Almonds (Raw)

0.28 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.28 mg in Almonds (Raw) (+12.7 mg, +4525%).

PotassiumQuinoa (Cooked) higher

Almonds (Raw)

205 mg4% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 205 mg in Almonds (Raw) (+113 mg, +55%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

75.3 mg6% DV

Quinoa (Cooked)

31.5 mg2% DV

Almonds (Raw) provides 75.3 mg vs 31.5 mg in Quinoa (Cooked) (+43.9 mg, +139%).

IronQuinoa (Cooked) higher

Almonds (Raw)

1.0 mg6% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 1.0 mg in Almonds (Raw) (+1.7 mg, +165%).

MagnesiumQuinoa (Cooked) higher

Almonds (Raw)

75.6 mg18% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 75.6 mg in Almonds (Raw) (+42.8 mg, +57%).

PhosphorusQuinoa (Cooked) higher

Almonds (Raw)

135 mg11% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 135 mg in Almonds (Raw) (+147 mg, +109%).

ZincQuinoa (Cooked) higher

Almonds (Raw)

0.87 mg8% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.87 mg in Almonds (Raw) (+1.1 mg, +131%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

1.1 g5% DV

Quinoa (Cooked)

0.43 g2% DV

Almonds (Raw) provides 1.1 g vs 0.43 g in Quinoa (Cooked) (+0.64 g, +150%).

Nutrient

Almonds (Raw)Amount per 100 kcal (17 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

98 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (98 kcal).

ProteinSimilar

Almonds (Raw)

3.6 g7% DV

Quinoa (Cooked)

3.7 g7% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of protein (3.6 g).

CarbohydratesQuinoa (Cooked) higher

Almonds (Raw)

3.7 g1% DV

Quinoa (Cooked)

17.7 g6% DV

Quinoa (Cooked) provides 17.7 g vs 3.7 g in Almonds (Raw) (+14.0 g, +383%).

Dietary FiberQuinoa (Cooked) higher

Almonds (Raw)

2.1 g8% DV

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) provides 2.3 g vs 2.1 g in Almonds (Raw) (+0.20 g, +9%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

8.5 g11% DV

Quinoa (Cooked)

1.6 g2% DV

Almonds (Raw) provides 8.5 g vs 1.6 g in Quinoa (Cooked) (+6.9 g, +433%).

Total SugarsSimilar

Almonds (Raw)

0.74 g1% DV

Quinoa (Cooked)

0.72 g1% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of total sugars (0.74 g).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Almonds (Raw)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

4.4 mg29% DV

Quinoa (Cooked)

0.52 mg3% DV

Almonds (Raw) provides 4.4 mg vs 0.52 mg in Quinoa (Cooked) (+3.8 mg, +733%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Almonds (Raw)

7.5 µg2% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 7.5 µg in Almonds (Raw) (+27 µg, +366%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Almonds (Raw)

0.03 mg3% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.19 mg15% DV

Quinoa (Cooked)

0.09 mg7% DV

Almonds (Raw) provides slightly more riboflavin (vitamin b2) (0.19 mg vs 0.09 mg).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

0.62 mg4% DV

Quinoa (Cooked)

0.34 mg2% DV

Almonds (Raw) provides 0.62 mg vs 0.34 mg in Quinoa (Cooked) (+0.27 mg, +80%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Almonds (Raw)

0.08 mg2% DV

Quinoa (Cooked)

0.19 mg4% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.08 mg).

Vitamin B6Quinoa (Cooked) higher

Almonds (Raw)

0.02 mg1% DV

Quinoa (Cooked)

0.10 mg6% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.02 mg).

Vitamin B12Similar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Almonds (Raw)

0.17 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 0.17 mg in Almonds (Raw) (+5.6 mg, +3318%).

PotassiumQuinoa (Cooked) higher

Almonds (Raw)

125 mg3% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 125 mg in Almonds (Raw) (+18.1 mg, +15%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

45.7 mg4% DV

Quinoa (Cooked)

14.1 mg1% DV

Almonds (Raw) provides 45.7 mg vs 14.1 mg in Quinoa (Cooked) (+31.6 mg, +224%).

IronQuinoa (Cooked) higher

Almonds (Raw)

0.63 mg4% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.63 mg in Almonds (Raw) (+0.61 mg, +96%).

MagnesiumQuinoa (Cooked) higher

Almonds (Raw)

45.9 mg11% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 45.9 mg in Almonds (Raw) (+7.2 mg, +16%).

PhosphorusQuinoa (Cooked) higher

Almonds (Raw)

81.8 mg7% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 81.8 mg in Almonds (Raw) (+44.4 mg, +54%).

ZincQuinoa (Cooked) higher

Almonds (Raw)

0.53 mg5% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.53 mg in Almonds (Raw) (+0.37 mg, +71%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

0.65 g3% DV

Quinoa (Cooked)

0.19 g1% DV

Almonds (Raw) provides 0.65 g vs 0.19 g in Quinoa (Cooked) (+0.46 g, +238%).

Nutrient

Almonds (Raw)Normalized to 300 kcal (52 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Almonds (Raw)

301 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (301 kcal).

ProteinSimilar

Almonds (Raw)

11.0 g22% DV

Quinoa (Cooked)

11.0 g22% DV

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of protein (11.0 g).

CarbohydratesQuinoa (Cooked) higher

Almonds (Raw)

11.2 g4% DV

Quinoa (Cooked)

53.3 g19% DV

Quinoa (Cooked) provides 53.3 g vs 11.2 g in Almonds (Raw) (+42.0 g, +375%).

Dietary FiberQuinoa (Cooked) higher

Almonds (Raw)

6.5 g23% DV

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) provides 7.0 g vs 6.5 g in Almonds (Raw) (+0.50 g, +8%).

Total FatAlmonds (Raw) higher

Almonds (Raw)

26.0 g33% DV

Quinoa (Cooked)

4.8 g6% DV

Almonds (Raw) provides 26.0 g vs 4.8 g in Quinoa (Cooked) (+21.2 g, +441%).

Total SugarsAlmonds (Raw) higher

Almonds (Raw)

2.3 g5% DV

Quinoa (Cooked)

2.2 g4% DV

Almonds (Raw) provides 2.3 g vs 2.2 g in Quinoa (Cooked) (+0.09 g, +4%).

Vitamins12 nutrients

Vitamin CSimilar

Almonds (Raw)

0 mg

Quinoa (Cooked)

0 mg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Almonds (Raw)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EAlmonds (Raw) higher

Almonds (Raw)

13.3 mg89% DV

Quinoa (Cooked)

1.6 mg11% DV

Almonds (Raw) provides 13.3 mg vs 1.6 mg in Quinoa (Cooked) (+11.8 mg, +746%).

Vitamin KSimilar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin k (0 µg).

Folate (DFE)Quinoa (Cooked) higher

Almonds (Raw)

23 µg6% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 23 µg in Almonds (Raw) (+82 µg, +359%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Almonds (Raw)

0.11 mg9% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.11 mg in Almonds (Raw) (+0.16 mg, +151%).

Riboflavin (Vitamin B2)Almonds (Raw) higher

Almonds (Raw)

0.59 mg46% DV

Quinoa (Cooked)

0.28 mg21% DV

Almonds (Raw) provides 0.59 mg vs 0.28 mg in Quinoa (Cooked) (+0.32 mg, +115%).

Niacin (Vitamin B3)Almonds (Raw) higher

Almonds (Raw)

1.9 mg12% DV

Quinoa (Cooked)

1.0 mg6% DV

Almonds (Raw) provides 1.9 mg vs 1.0 mg in Quinoa (Cooked) (+0.85 mg, +83%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Almonds (Raw)

0.24 mg5% DV

Quinoa (Cooked)

0.57 mg11% DV

Quinoa (Cooked) provides 0.57 mg vs 0.24 mg in Almonds (Raw) (+0.33 mg, +133%).

Vitamin B6Quinoa (Cooked) higher

Almonds (Raw)

0.07 mg4% DV

Quinoa (Cooked)

0.31 mg18% DV

Quinoa (Cooked) provides 0.31 mg vs 0.07 mg in Almonds (Raw) (+0.24 mg, +332%).

Vitamin B12Similar

Almonds (Raw)

0 µg

Quinoa (Cooked)

0 µg

Both Almonds (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Almonds (Raw)

0.52 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 0.52 mg in Almonds (Raw) (+17.0 mg, +3265%).

PotassiumQuinoa (Cooked) higher

Almonds (Raw)

381 mg8% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 381 mg in Almonds (Raw) (+48.8 mg, +13%).

CalciumAlmonds (Raw) higher

Almonds (Raw)

140 mg11% DV

Quinoa (Cooked)

42.5 mg3% DV

Almonds (Raw) provides 140 mg vs 42.5 mg in Quinoa (Cooked) (+97.4 mg, +229%).

IronQuinoa (Cooked) higher

Almonds (Raw)

1.9 mg11% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.9 mg in Almonds (Raw) (+1.8 mg, +93%).

MagnesiumQuinoa (Cooked) higher

Almonds (Raw)

140 mg33% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 140 mg in Almonds (Raw) (+19.6 mg, +14%).

PhosphorusQuinoa (Cooked) higher

Almonds (Raw)

250 mg20% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 250 mg in Almonds (Raw) (+130 mg, +52%).

ZincQuinoa (Cooked) higher

Almonds (Raw)

1.6 mg15% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.6 mg in Almonds (Raw) (+1.1 mg, +68%).

Lipids1 nutrients

Saturated FatAlmonds (Raw) higher

Almonds (Raw)

2.0 g10% DV

Quinoa (Cooked)

0.58 g3% DV

Almonds (Raw) provides 2.0 g vs 0.58 g in Quinoa (Cooked) (+1.4 g, +244%).

Almonds (Raw) vs Quinoa (Cooked)

Almonds (Raw)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary