Side-by-Side Comparison

Dates (Medjool) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Plump wrinkly dark amber Medjool dates on a modern plate

fruits

Dates (Medjool)

277Calories

1.8Protein

6.7Fiber

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

-57%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 277 kcal, 157 kcal less).

Higher Protein

+143%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 1.8 g in Dates (Medjool) (+2.6 g, +143%).

Higher Dietary Fiber

+139%

Dates (Medjool)

Dates (Medjool) provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Higher Potassium

+305%

Dates (Medjool)

Dates (Medjool) provides 696 mg vs 172 mg in Quinoa (Cooked) (+524 mg, +305%).

Comparing per 100 g standard edible portion.

Nutrient

Dates (Medjool)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Dates (Medjool) higher

Dates (Medjool)

277 kcal14% DV

Quinoa (Cooked)

120 kcal6% DV

Dates (Medjool) provides 277 kcal vs 120 kcal in Quinoa (Cooked) (+157 kcal, +131%).

ProteinQuinoa (Cooked) higher

Dates (Medjool)

1.8 g4% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 1.8 g in Dates (Medjool) (+2.6 g, +143%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

75.0 g27% DV

Quinoa (Cooked)

21.3 g8% DV

Dates (Medjool) provides 75.0 g vs 21.3 g in Quinoa (Cooked) (+53.7 g, +252%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

6.7 g24% DV

Quinoa (Cooked)

2.8 g10% DV

Dates (Medjool) provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Total FatQuinoa (Cooked) higher

Dates (Medjool)

0.15 g

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.15 g in Dates (Medjool) (+1.8 g, +1180%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

66.5 g133% DV

Quinoa (Cooked)

0.87 g2% DV

Dates (Medjool) provides 66.5 g vs 0.87 g in Quinoa (Cooked) (+65.6 g, +7540%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Quinoa (Cooked)

0 mg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.0 µg1% DV

Quinoa (Cooked)

1.0 µg

Dates (Medjool) provides 7.0 µg vs 1.0 µg in Quinoa (Cooked) (+6.0 µg, +600%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Dates (Medjool)

0.05 mg

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.05 mg in Dates (Medjool) (+0.58 mg, +1160%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.7 µg2% DV

Quinoa (Cooked)

0 µg

Dates (Medjool) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Dates (Medjool)

15 µg4% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 15 µg in Dates (Medjool) (+27 µg, +180%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Dates (Medjool)

0.05 mg4% DV

Quinoa (Cooked)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.05 mg).

Riboflavin (Vitamin B2)Similar

Dates (Medjool)

0.06 mg5% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.6 mg10% DV

Quinoa (Cooked)

0.41 mg3% DV

Dates (Medjool) provides 1.6 mg vs 0.41 mg in Quinoa (Cooked) (+1.2 mg, +291%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.81 mg16% DV

Quinoa (Cooked)

0.23 mg5% DV

Dates (Medjool) provides 0.81 mg vs 0.23 mg in Quinoa (Cooked) (+0.58 mg, +253%).

Vitamin B6Dates (Medjool) higher

Dates (Medjool)

0.25 mg15% DV

Quinoa (Cooked)

0.12 mg7% DV

Dates (Medjool) provides 0.25 mg vs 0.12 mg in Quinoa (Cooked) (+0.13 mg, +102%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Dates (Medjool)

1.0 mg

Quinoa (Cooked)

7.0 mg

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

PotassiumDates (Medjool) higher

Dates (Medjool)

696 mg15% DV

Quinoa (Cooked)

172 mg4% DV

Dates (Medjool) provides 696 mg vs 172 mg in Quinoa (Cooked) (+524 mg, +305%).

CalciumDates (Medjool) higher

Dates (Medjool)

64.0 mg5% DV

Quinoa (Cooked)

17.0 mg1% DV

Dates (Medjool) provides 64.0 mg vs 17.0 mg in Quinoa (Cooked) (+47.0 mg, +276%).

IronQuinoa (Cooked) higher

Dates (Medjool)

0.90 mg5% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.90 mg in Dates (Medjool) (+0.59 mg, +66%).

MagnesiumQuinoa (Cooked) higher

Dates (Medjool)

54.0 mg13% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 54.0 mg in Dates (Medjool) (+10.0 mg, +19%).

PhosphorusQuinoa (Cooked) higher

Dates (Medjool)

62.0 mg5% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 62.0 mg in Dates (Medjool) (+90.0 mg, +145%).

ZincQuinoa (Cooked) higher

Dates (Medjool)

0.44 mg4% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.44 mg in Dates (Medjool) (+0.65 mg, +148%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Dates (Medjool)

0.03 g

Quinoa (Cooked)

0.23 g1% DV

Quinoa (Cooked) provides 0.23 g vs 0.03 g in Dates (Medjool) (+0.20 g, +619%).

Nutrient

Dates (Medjool)24 g (1 date (24 g))

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Dates (Medjool)

66 kcal3% DV

Quinoa (Cooked)

222 kcal11% DV

Quinoa (Cooked) provides 222 kcal vs 66 kcal in Dates (Medjool) (+156 kcal, +234%).

ProteinQuinoa (Cooked) higher

Dates (Medjool)

0.43 g1% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 0.43 g in Dates (Medjool) (+7.7 g, +1774%).

CarbohydratesQuinoa (Cooked) higher

Dates (Medjool)

18.0 g7% DV

Quinoa (Cooked)

39.4 g14% DV

Quinoa (Cooked) provides 39.4 g vs 18.0 g in Dates (Medjool) (+21.4 g, +119%).

Dietary FiberQuinoa (Cooked) higher

Dates (Medjool)

1.6 g6% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 1.6 g in Dates (Medjool) (+3.6 g, +222%).

Total FatQuinoa (Cooked) higher

Dates (Medjool)

0.04 g

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 0.04 g in Dates (Medjool) (+3.5 g, +9767%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

16.0 g32% DV

Quinoa (Cooked)

1.6 g3% DV

Dates (Medjool) provides 16.0 g vs 1.6 g in Quinoa (Cooked) (+14.3 g, +891%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Quinoa (Cooked)

0 mg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Dates (Medjool)

1.7 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) provides 1.9 µg vs 1.7 µg in Dates (Medjool) (+0.2 µg, +10%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Dates (Medjool)

0.01 mg

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.01 mg in Dates (Medjool) (+1.2 mg, +9613%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

0.6 µg1% DV

Quinoa (Cooked)

0 µg

Dates (Medjool) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Dates (Medjool)

3.6 µg1% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 3.6 µg in Dates (Medjool) (+74 µg, +2058%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Dates (Medjool)

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

Dates (Medjool)

0.01 mg1% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.01 mg in Dates (Medjool) (+0.19 mg, +1313%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Dates (Medjool)

0.39 mg2% DV

Quinoa (Cooked)

0.76 mg5% DV

Quinoa (Cooked) provides 0.76 mg vs 0.39 mg in Dates (Medjool) (+0.38 mg, +97%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Dates (Medjool)

0.19 mg4% DV

Quinoa (Cooked)

0.42 mg8% DV

Quinoa (Cooked) provides 0.42 mg vs 0.19 mg in Dates (Medjool) (+0.23 mg, +118%).

Vitamin B6Quinoa (Cooked) higher

Dates (Medjool)

0.06 mg4% DV

Quinoa (Cooked)

0.23 mg13% DV

Quinoa (Cooked) provides 0.23 mg vs 0.06 mg in Dates (Medjool) (+0.17 mg, +281%).

Vitamin B12Similar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Dates (Medjool)

0.24 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 0.24 mg in Dates (Medjool) (+12.7 mg, +5296%).

PotassiumQuinoa (Cooked) higher

Dates (Medjool)

167 mg4% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 167 mg in Dates (Medjool) (+151 mg, +90%).

CalciumQuinoa (Cooked) higher

Dates (Medjool)

15.4 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 15.4 mg in Dates (Medjool) (+16.1 mg, +105%).

IronQuinoa (Cooked) higher

Dates (Medjool)

0.22 mg1% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 0.22 mg in Dates (Medjool) (+2.5 mg, +1176%).

MagnesiumQuinoa (Cooked) higher

Dates (Medjool)

13.0 mg3% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 13.0 mg in Dates (Medjool) (+105 mg, +814%).

PhosphorusQuinoa (Cooked) higher

Dates (Medjool)

14.9 mg1% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 14.9 mg in Dates (Medjool) (+266 mg, +1790%).

ZincQuinoa (Cooked) higher

Dates (Medjool)

0.11 mg1% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 0.11 mg in Dates (Medjool) (+1.9 mg, +1810%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Dates (Medjool)

0.01 g

Quinoa (Cooked)

0.43 g2% DV

Quinoa (Cooked) provides 0.43 g vs 0.01 g in Dates (Medjool) (+0.42 g, +5440%).

Nutrient

Dates (Medjool)Amount per 100 kcal (36 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Dates (Medjool)

0.65 g1% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 0.65 g in Dates (Medjool) (+3.0 g, +460%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

27.0 g10% DV

Quinoa (Cooked)

17.7 g6% DV

Dates (Medjool) provides 27.0 g vs 17.7 g in Quinoa (Cooked) (+9.3 g, +53%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

2.4 g9% DV

Quinoa (Cooked)

2.3 g8% DV

Dates (Medjool) provides 2.4 g vs 2.3 g in Quinoa (Cooked) (+0.09 g, +4%).

Total FatQuinoa (Cooked) higher

Dates (Medjool)

0.05 g

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.05 g in Dates (Medjool) (+1.5 g, +2851%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

23.9 g48% DV

Quinoa (Cooked)

0.72 g1% DV

Dates (Medjool) provides 23.9 g vs 0.72 g in Quinoa (Cooked) (+23.2 g, +3214%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Quinoa (Cooked)

0 mg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

2.5 µg

Quinoa (Cooked)

0.8 µg

Dates (Medjool) provides 2.5 µg vs 0.8 µg in Quinoa (Cooked) (+1.7 µg, +204%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Dates (Medjool)

0.02 mg

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.02 mg in Dates (Medjool) (+0.50 mg, +2805%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

1.0 µg1% DV

Quinoa (Cooked)

0 µg

Dates (Medjool) has higher vitamin k (1.0 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Dates (Medjool)

5.4 µg1% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 5.4 µg in Dates (Medjool) (+29 µg, +546%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Dates (Medjool)

0.02 mg2% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.09 mg vs 0.02 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Dates (Medjool)

0.02 mg2% DV

Quinoa (Cooked)

0.09 mg7% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.02 mg).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

0.58 mg4% DV

Quinoa (Cooked)

0.34 mg2% DV

Dates (Medjool) provides 0.58 mg vs 0.34 mg in Quinoa (Cooked) (+0.24 mg, +69%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.29 mg6% DV

Quinoa (Cooked)

0.19 mg4% DV

Dates (Medjool) provides 0.29 mg vs 0.19 mg in Quinoa (Cooked) (+0.10 mg, +53%).

Vitamin B6Similar

Dates (Medjool)

0.09 mg5% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Dates (Medjool)

0.36 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 0.36 mg in Dates (Medjool) (+5.4 mg, +1514%).

PotassiumDates (Medjool) higher

Dates (Medjool)

251 mg5% DV

Quinoa (Cooked)

143 mg3% DV

Dates (Medjool) provides 251 mg vs 143 mg in Quinoa (Cooked) (+108 mg, +76%).

CalciumDates (Medjool) higher

Dates (Medjool)

23.0 mg2% DV

Quinoa (Cooked)

14.1 mg1% DV

Dates (Medjool) provides 23.0 mg vs 14.1 mg in Quinoa (Cooked) (+8.9 mg, +63%).

IronQuinoa (Cooked) higher

Dates (Medjool)

0.32 mg2% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.32 mg in Dates (Medjool) (+0.91 mg, +282%).

MagnesiumQuinoa (Cooked) higher

Dates (Medjool)

19.4 mg5% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 19.4 mg in Dates (Medjool) (+33.7 mg, +173%).

PhosphorusQuinoa (Cooked) higher

Dates (Medjool)

22.3 mg2% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 22.3 mg in Dates (Medjool) (+104 mg, +465%).

ZincQuinoa (Cooked) higher

Dates (Medjool)

0.16 mg1% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.16 mg in Dates (Medjool) (+0.75 mg, +471%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Dates (Medjool)

0.01 g

Quinoa (Cooked)

0.19 g1% DV

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.01 g).

Nutrient

Dates (Medjool)Normalized to 300 kcal (108 g)

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

Macronutrients6 nutrients

Calories (Energy)Similar

Dates (Medjool)

299 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of calories (energy) (299 kcal).

ProteinQuinoa (Cooked) higher

Dates (Medjool)

2.0 g4% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 2.0 g in Dates (Medjool) (+9.0 g, +463%).

CarbohydratesDates (Medjool) higher

Dates (Medjool)

81.0 g29% DV

Quinoa (Cooked)

53.3 g19% DV

Dates (Medjool) provides 81.0 g vs 53.3 g in Quinoa (Cooked) (+27.7 g, +52%).

Dietary FiberDates (Medjool) higher

Dates (Medjool)

7.2 g26% DV

Quinoa (Cooked)

7.0 g25% DV

Dates (Medjool) provides 7.2 g vs 7.0 g in Quinoa (Cooked) (+0.24 g, +3%).

Total FatQuinoa (Cooked) higher

Dates (Medjool)

0.16 g

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 0.16 g in Dates (Medjool) (+4.6 g, +2863%).

Total SugarsDates (Medjool) higher

Dates (Medjool)

71.8 g144% DV

Quinoa (Cooked)

2.2 g4% DV

Dates (Medjool) provides 71.8 g vs 2.2 g in Quinoa (Cooked) (+69.6 g, +3201%).

Vitamins12 nutrients

Vitamin CSimilar

Dates (Medjool)

0 mg

Quinoa (Cooked)

0 mg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Dates (Medjool) higher

Dates (Medjool)

7.6 µg1% DV

Quinoa (Cooked)

2.5 µg

Dates (Medjool) provides 7.6 µg vs 2.5 µg in Quinoa (Cooked) (+5.1 µg, +202%).

Vitamin DSimilar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Dates (Medjool)

0.05 mg

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.05 mg in Dates (Medjool) (+1.5 mg, +2817%).

Vitamin KDates (Medjool) higher

Dates (Medjool)

2.9 µg2% DV

Quinoa (Cooked)

0 µg

Dates (Medjool) has higher vitamin k (2.9 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Dates (Medjool)

16 µg4% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 16 µg in Dates (Medjool) (+89 µg, +548%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Dates (Medjool)

0.05 mg5% DV

Quinoa (Cooked)

0.27 mg22% DV

Quinoa (Cooked) provides 0.27 mg vs 0.05 mg in Dates (Medjool) (+0.21 mg, +395%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Dates (Medjool)

0.06 mg5% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.06 mg in Dates (Medjool) (+0.21 mg, +324%).

Niacin (Vitamin B3)Dates (Medjool) higher

Dates (Medjool)

1.7 mg11% DV

Quinoa (Cooked)

1.0 mg6% DV

Dates (Medjool) provides 1.7 mg vs 1.0 mg in Quinoa (Cooked) (+0.71 mg, +69%).

Pantothenic Acid (B5)Dates (Medjool) higher

Dates (Medjool)

0.87 mg17% DV

Quinoa (Cooked)

0.57 mg11% DV

Dates (Medjool) provides 0.87 mg vs 0.57 mg in Quinoa (Cooked) (+0.30 mg, +53%).

Vitamin B6Similar

Dates (Medjool)

0.27 mg16% DV

Quinoa (Cooked)

0.31 mg18% DV

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.27 mg).

Vitamin B12Similar

Dates (Medjool)

0 µg

Quinoa (Cooked)

0 µg

Both Dates (Medjool) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Dates (Medjool)

1.1 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 1.1 mg in Dates (Medjool) (+16.4 mg, +1520%).

PotassiumDates (Medjool) higher

Dates (Medjool)

752 mg16% DV

Quinoa (Cooked)

430 mg9% DV

Dates (Medjool) provides 752 mg vs 430 mg in Quinoa (Cooked) (+322 mg, +75%).

CalciumDates (Medjool) higher

Dates (Medjool)

69.1 mg5% DV

Quinoa (Cooked)

42.5 mg3% DV

Dates (Medjool) provides 69.1 mg vs 42.5 mg in Quinoa (Cooked) (+26.6 mg, +63%).

IronQuinoa (Cooked) higher

Dates (Medjool)

0.97 mg5% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 0.97 mg in Dates (Medjool) (+2.8 mg, +283%).

MagnesiumQuinoa (Cooked) higher

Dates (Medjool)

58.3 mg14% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 58.3 mg in Dates (Medjool) (+102 mg, +174%).

PhosphorusQuinoa (Cooked) higher

Dates (Medjool)

67.0 mg5% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 67.0 mg in Dates (Medjool) (+313 mg, +468%).

ZincQuinoa (Cooked) higher

Dates (Medjool)

0.48 mg4% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 0.48 mg in Dates (Medjool) (+2.2 mg, +473%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Dates (Medjool)

0.03 g

Quinoa (Cooked)

0.58 g3% DV

Quinoa (Cooked) provides 0.58 g vs 0.03 g in Dates (Medjool) (+0.54 g, +1564%).

Dates (Medjool) vs Quinoa (Cooked)

Dates (Medjool)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary