Side-by-Side Comparison

Amla (Indian Gooseberry) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fresh translucent green amla berries on clean studio ceramic surface

fruits

Amla (Indian Gooseberry)

44Calories

0.9Protein

4.3Fiber

478.0Vit 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

-63%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) has fewer calories (energy) (44 kcal vs 120 kcal, 76 kcal less).

Higher Protein

+400%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 0.88 g in Amla (Indian Gooseberry) (+3.5 g, +400%).

Higher Dietary Fiber

+54%

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 4.3 g vs 2.8 g in Quinoa (Cooked) (+1.5 g, +54%).

Higher Vitamin C

Amla (Indian Gooseberry)

Amla (Indian Gooseberry) provides 478 mg vs 0 mg in Quinoa (Cooked) (+478 mg).

Comparing per 100 g standard edible portion.

Nutrient

Amla (Indian Gooseberry)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

44 kcal2% DV

Quinoa (Cooked)

120 kcal6% DV

Quinoa (Cooked) provides 120 kcal vs 44 kcal in Amla (Indian Gooseberry) (+76 kcal, +173%).

ProteinQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.88 g2% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 0.88 g in Amla (Indian Gooseberry) (+3.5 g, +400%).

CarbohydratesQuinoa (Cooked) higher

Amla (Indian Gooseberry)

10.2 g4% DV

Quinoa (Cooked)

21.3 g8% DV

Quinoa (Cooked) provides 21.3 g vs 10.2 g in Amla (Indian Gooseberry) (+11.1 g, +109%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.3 g15% DV

Quinoa (Cooked)

2.8 g10% DV

Amla (Indian Gooseberry) provides 4.3 g vs 2.8 g in Quinoa (Cooked) (+1.5 g, +54%).

Total FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.58 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.58 g in Amla (Indian Gooseberry) (+1.3 g, +231%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.2 g8% DV

Quinoa (Cooked)

0.87 g2% DV

Amla (Indian Gooseberry) provides 4.2 g vs 0.87 g in Quinoa (Cooked) (+3.3 g, +383%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

478 mg531% DV

Quinoa (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (478 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

15 µg2% DV

Quinoa (Cooked)

1.0 µg

Amla (Indian Gooseberry) provides 15 µg vs 1.0 µg in Quinoa (Cooked) (+14 µg, +1400%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.16 mg1% DV

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.16 mg in Amla (Indian Gooseberry) (+0.47 mg, +294%).

Vitamin KAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.5 µg

Quinoa (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

6.0 µg2% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 6.0 µg in Amla (Indian Gooseberry) (+36 µg, +600%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.04 mg3% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.05 mg4% DV

Quinoa (Cooked)

0.11 mg8% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.05 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.30 mg2% DV

Quinoa (Cooked)

0.41 mg3% DV

Quinoa (Cooked) provides 0.41 mg vs 0.30 mg in Amla (Indian Gooseberry) (+0.11 mg, +37%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.28 mg6% DV

Quinoa (Cooked)

0.23 mg5% DV

Amla (Indian Gooseberry) provides 0.28 mg vs 0.23 mg in Quinoa (Cooked) (+0.05 mg, +23%).

Vitamin B6Similar

Amla (Indian Gooseberry)

0.08 mg5% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.08 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in Amla (Indian Gooseberry) (+6.0 mg, +600%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

198 mg4% DV

Quinoa (Cooked)

172 mg4% DV

Amla (Indian Gooseberry) provides 198 mg vs 172 mg in Quinoa (Cooked) (+26.0 mg, +15%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

25.0 mg2% DV

Quinoa (Cooked)

17.0 mg1% DV

Amla (Indian Gooseberry) provides 25.0 mg vs 17.0 mg in Quinoa (Cooked) (+8.0 mg, +47%).

IronQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.2 mg7% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 1.2 mg in Amla (Indian Gooseberry) (+0.29 mg, +24%).

MagnesiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

10.0 mg2% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 10.0 mg in Amla (Indian Gooseberry) (+54.0 mg, +540%).

PhosphorusQuinoa (Cooked) higher

Amla (Indian Gooseberry)

27.0 mg2% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 27.0 mg in Amla (Indian Gooseberry) (+125 mg, +463%).

ZincQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.12 mg1% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.12 mg in Amla (Indian Gooseberry) (+0.97 mg, +808%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.05 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.05 g in Amla (Indian Gooseberry) (+0.18 g, +360%).

Nutrient

Amla (Indian Gooseberry)30 g (1 medium amla (30 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

13 kcal1% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 13 kcal in Amla (Indian Gooseberry) (+209 kcal, +1582%).

ProteinQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.26 g1% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.26 g in Amla (Indian Gooseberry) (+7.9 g, +2983%).

CarbohydratesQuinoa (Cooked) higher

Amla (Indian Gooseberry)

3.1 g1% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 3.1 g in Amla (Indian Gooseberry) (+36.4 g, +1190%).

Dietary FiberQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.3 g5% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 1.3 g in Amla (Indian Gooseberry) (+3.9 g, +302%).

Total FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.17 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.17 g in Amla (Indian Gooseberry) (+3.4 g, +1941%).

Total SugarsQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.3 g3% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 1.3 g in Amla (Indian Gooseberry) (+0.35 g, +28%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

143 mg159% DV

Quinoa (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (143 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

4.5 µg1% DV

Quinoa (Cooked)

1.9 µg

Amla (Indian Gooseberry) provides 4.5 µg vs 1.9 µg in Quinoa (Cooked) (+2.7 µg, +143%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.05 mg

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.05 mg in Amla (Indian Gooseberry) (+1.1 mg, +2328%).

Vitamin KAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.2 µg

Quinoa (Cooked)

0 µg

Amla (Indian Gooseberry) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

1.8 µg

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 1.8 µg in Amla (Indian Gooseberry) (+76 µg, +4217%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.01 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.01 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.02 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in Amla (Indian Gooseberry) (+0.19 mg, +1257%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.09 mg1% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.09 mg in Amla (Indian Gooseberry) (+0.67 mg, +747%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.08 mg2% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.08 mg in Amla (Indian Gooseberry) (+0.34 mg, +402%).

Vitamin B6Quinoa (Cooked) higher

Amla (Indian Gooseberry)

0.02 mg1% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.02 mg in Amla (Indian Gooseberry) (+0.20 mg, +848%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.30 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.30 mg in Amla (Indian Gooseberry) (+12.7 mg, +4217%).

PotassiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

59.4 mg1% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 59.4 mg in Amla (Indian Gooseberry) (+259 mg, +436%).

CalciumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

7.5 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 7.5 mg in Amla (Indian Gooseberry) (+24.0 mg, +319%).

IronQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.36 mg in Amla (Indian Gooseberry) (+2.4 mg, +666%).

MagnesiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

3.0 mg1% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 3.0 mg in Amla (Indian Gooseberry) (+115 mg, +3847%).

PhosphorusQuinoa (Cooked) higher

Amla (Indian Gooseberry)

8.1 mg1% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 8.1 mg in Amla (Indian Gooseberry) (+273 mg, +3372%).

ZincQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.04 mg

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.04 mg in Amla (Indian Gooseberry) (+2.0 mg, +5501%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.02 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Amla (Indian Gooseberry) (+0.41 g, +2737%).

Nutrient

Amla (Indian Gooseberry)Amount per 100 kcal (227 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Amla (Indian Gooseberry)

2.0 g4% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 2.0 g in Amla (Indian Gooseberry) (+1.7 g, +83%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

23.1 g8% DV

Quinoa (Cooked)

17.7 g6% DV

Amla (Indian Gooseberry) provides 23.1 g vs 17.7 g in Quinoa (Cooked) (+5.4 g, +31%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.8 g35% DV

Quinoa (Cooked)

2.3 g8% DV

Amla (Indian Gooseberry) provides 9.8 g vs 2.3 g in Quinoa (Cooked) (+7.4 g, +320%).

Total FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.3 g2% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 1.3 g in Amla (Indian Gooseberry) (+0.28 g, +21%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

9.5 g19% DV

Quinoa (Cooked)

0.72 g1% DV

Amla (Indian Gooseberry) provides 9.5 g vs 0.72 g in Quinoa (Cooked) (+8.8 g, +1220%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,085 mg1206% DV

Quinoa (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (1,085 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

34 µg4% DV

Quinoa (Cooked)

0.8 µg

Amla (Indian Gooseberry) provides 34 µg vs 0.8 µg in Quinoa (Cooked) (+33 µg, +4002%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.36 mg2% DV

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.36 mg in Amla (Indian Gooseberry) (+0.16 mg, +44%).

Vitamin KAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.1 µg1% DV

Quinoa (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin k (1.1 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

14 µg3% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 14 µg in Amla (Indian Gooseberry) (+21 µg, +156%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.09 mg8% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Similar

Amla (Indian Gooseberry)

0.11 mg9% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.68 mg4% DV

Quinoa (Cooked)

0.34 mg2% DV

Amla (Indian Gooseberry) provides 0.68 mg vs 0.34 mg in Quinoa (Cooked) (+0.34 mg, +99%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.64 mg13% DV

Quinoa (Cooked)

0.19 mg4% DV

Amla (Indian Gooseberry) provides 0.64 mg vs 0.19 mg in Quinoa (Cooked) (+0.45 mg, +236%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.18 mg11% DV

Quinoa (Cooked)

0.10 mg6% DV

Amla (Indian Gooseberry) provides slightly more vitamin b6 (0.18 mg vs 0.10 mg).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

2.3 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 2.3 mg in Amla (Indian Gooseberry) (+3.5 mg, +156%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

449 mg10% DV

Quinoa (Cooked)

143 mg3% DV

Amla (Indian Gooseberry) provides 449 mg vs 143 mg in Quinoa (Cooked) (+307 mg, +215%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

56.8 mg4% DV

Quinoa (Cooked)

14.1 mg1% DV

Amla (Indian Gooseberry) provides 56.8 mg vs 14.1 mg in Quinoa (Cooked) (+42.6 mg, +302%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.7 mg15% DV

Quinoa (Cooked)

1.2 mg7% DV

Amla (Indian Gooseberry) provides 2.7 mg vs 1.2 mg in Quinoa (Cooked) (+1.5 mg, +120%).

MagnesiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

22.7 mg5% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 22.7 mg in Amla (Indian Gooseberry) (+30.4 mg, +134%).

PhosphorusQuinoa (Cooked) higher

Amla (Indian Gooseberry)

61.3 mg5% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 61.3 mg in Amla (Indian Gooseberry) (+64.9 mg, +106%).

ZincQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.27 mg2% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.27 mg in Amla (Indian Gooseberry) (+0.63 mg, +232%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.11 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.11 g).

Nutrient

Amla (Indian Gooseberry)Normalized to 300 kcal (682 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Amla (Indian Gooseberry)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Amla (Indian Gooseberry)

6.0 g12% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 6.0 g in Amla (Indian Gooseberry) (+5.0 g, +83%).

CarbohydratesAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

69.4 g25% DV

Quinoa (Cooked)

53.3 g19% DV

Amla (Indian Gooseberry) provides 69.4 g vs 53.3 g in Quinoa (Cooked) (+16.2 g, +30%).

Dietary FiberAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

29.3 g105% DV

Quinoa (Cooked)

7.0 g25% DV

Amla (Indian Gooseberry) provides 29.3 g vs 7.0 g in Quinoa (Cooked) (+22.3 g, +319%).

Total FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

4.0 g5% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 4.0 g in Amla (Indian Gooseberry) (+0.84 g, +21%).

Total SugarsAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

28.6 g57% DV

Quinoa (Cooked)

2.2 g4% DV

Amla (Indian Gooseberry) provides 28.6 g vs 2.2 g in Quinoa (Cooked) (+26.5 g, +1217%).

Vitamins12 nutrients

Vitamin CAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3,260 mg3622% DV

Quinoa (Cooked)

0 mg

Amla (Indian Gooseberry) has higher vitamin c (3,260 mg vs 0 mg).

Vitamin A (RAE)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

102 µg11% DV

Quinoa (Cooked)

2.5 µg

Amla (Indian Gooseberry) provides 102 µg vs 2.5 µg in Quinoa (Cooked) (+100 µg, +3992%).

Vitamin DSimilar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Amla (Indian Gooseberry)

1.1 mg7% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 1.1 mg in Amla (Indian Gooseberry) (+0.48 mg, +44%).

Vitamin KAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

3.4 µg3% DV

Quinoa (Cooked)

0 µg

Amla (Indian Gooseberry) has higher vitamin k (3.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Amla (Indian Gooseberry)

41 µg10% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 41 µg in Amla (Indian Gooseberry) (+64 µg, +157%).

Thiamin (Vitamin B1)Similar

Amla (Indian Gooseberry)

0.27 mg23% DV

Quinoa (Cooked)

0.27 mg22% DV

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.27 mg).

Riboflavin (Vitamin B2)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.34 mg26% DV

Quinoa (Cooked)

0.28 mg21% DV

Amla (Indian Gooseberry) provides 0.34 mg vs 0.28 mg in Quinoa (Cooked) (+0.07 mg, +24%).

Niacin (Vitamin B3)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

2.0 mg13% DV

Quinoa (Cooked)

1.0 mg6% DV

Amla (Indian Gooseberry) provides 2.0 mg vs 1.0 mg in Quinoa (Cooked) (+1.0 mg, +99%).

Pantothenic Acid (B5)Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1.9 mg38% DV

Quinoa (Cooked)

0.57 mg11% DV

Amla (Indian Gooseberry) provides 1.9 mg vs 0.57 mg in Quinoa (Cooked) (+1.3 mg, +235%).

Vitamin B6Amla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

0.55 mg32% DV

Quinoa (Cooked)

0.31 mg18% DV

Amla (Indian Gooseberry) provides 0.55 mg vs 0.31 mg in Quinoa (Cooked) (+0.24 mg, +77%).

Vitamin B12Similar

Amla (Indian Gooseberry)

0 µg

Quinoa (Cooked)

0 µg

Both Amla (Indian Gooseberry) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

6.8 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 6.8 mg in Amla (Indian Gooseberry) (+10.7 mg, +157%).

PotassiumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

1,350 mg29% DV

Quinoa (Cooked)

430 mg9% DV

Amla (Indian Gooseberry) provides 1,350 mg vs 430 mg in Quinoa (Cooked) (+920 mg, +214%).

CalciumAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

171 mg13% DV

Quinoa (Cooked)

42.5 mg3% DV

Amla (Indian Gooseberry) provides 171 mg vs 42.5 mg in Quinoa (Cooked) (+128 mg, +301%).

IronAmla (Indian Gooseberry) higher

Amla (Indian Gooseberry)

8.2 mg45% DV

Quinoa (Cooked)

3.7 mg21% DV

Amla (Indian Gooseberry) provides 8.2 mg vs 3.7 mg in Quinoa (Cooked) (+4.5 mg, +120%).

MagnesiumQuinoa (Cooked) higher

Amla (Indian Gooseberry)

68.2 mg16% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 68.2 mg in Amla (Indian Gooseberry) (+91.8 mg, +135%).

PhosphorusQuinoa (Cooked) higher

Amla (Indian Gooseberry)

184 mg15% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 184 mg in Amla (Indian Gooseberry) (+196 mg, +106%).

ZincQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.82 mg7% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.82 mg in Amla (Indian Gooseberry) (+1.9 mg, +233%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Amla (Indian Gooseberry)

0.34 g2% DV

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.34 g in Amla (Indian Gooseberry) (+0.23 g, +69%).

Amla (Indian Gooseberry) vs Quinoa (Cooked)

Amla (Indian Gooseberry)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary