Side-by-Side Comparison

Quinoa (Cooked) vs Raspberries

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

fruits

Raspberries

52Calories

1.2Protein

6.5Fiber

26.2Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-57%

Raspberries

Raspberries has fewer calories (energy) (52 kcal vs 120 kcal, 68 kcal less).

Higher Protein

+267%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 1.2 g in Raspberries (+3.2 g, +267%).

Higher Dietary Fiber

+132%

Raspberries

Raspberries provides 6.5 g vs 2.8 g in Quinoa (Cooked) (+3.7 g, +132%).

Higher Vitamin C

Raspberries

Raspberries provides 26.2 mg vs 0 mg in Quinoa (Cooked) (+26.2 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Raspberries100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Raspberries

52 kcal3% DV

Quinoa (Cooked) provides 120 kcal vs 52 kcal in Raspberries (+68 kcal, +131%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Raspberries

1.2 g2% DV

Quinoa (Cooked) provides 4.4 g vs 1.2 g in Raspberries (+3.2 g, +267%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Raspberries

11.9 g4% DV

Quinoa (Cooked) provides 21.3 g vs 11.9 g in Raspberries (+9.4 g, +78%).

Dietary FiberRaspberries higher

Quinoa (Cooked)

2.8 g10% DV

Raspberries

6.5 g23% DV

Raspberries provides 6.5 g vs 2.8 g in Quinoa (Cooked) (+3.7 g, +132%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

Raspberries

0.65 g1% DV

Quinoa (Cooked) provides 1.9 g vs 0.65 g in Raspberries (+1.3 g, +195%).

Total SugarsRaspberries higher

Quinoa (Cooked)

0.87 g2% DV

Raspberries

4.4 g9% DV

Raspberries provides 4.4 g vs 0.87 g in Quinoa (Cooked) (+3.6 g, +408%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Quinoa (Cooked)

0 mg

Raspberries

26.2 mg29% DV

Raspberries has higher vitamin c (26.2 mg vs 0 mg).

Vitamin A (RAE)Raspberries higher

Quinoa (Cooked)

1.0 µg

Raspberries

2.0 µg

Raspberries provides 2.0 µg vs 1.0 µg in Quinoa (Cooked) (+1.0 µg, +100%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Quinoa (Cooked)

0.63 mg4% DV

Raspberries

0.87 mg6% DV

Raspberries provides 0.87 mg vs 0.63 mg in Quinoa (Cooked) (+0.24 mg, +38%).

Vitamin KRaspberries higher

Quinoa (Cooked)

0 µg

Raspberries

7.8 µg7% DV

Raspberries has higher vitamin k (7.8 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Raspberries

21 µg5% DV

Quinoa (Cooked) provides 42 µg vs 21 µg in Raspberries (+21 µg, +100%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg9% DV

Raspberries

0.03 mg3% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.11 mg vs 0.03 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

Raspberries

0.04 mg3% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.04 mg).

Niacin (Vitamin B3)Raspberries higher

Quinoa (Cooked)

0.41 mg3% DV

Raspberries

0.60 mg4% DV

Raspberries provides 0.60 mg vs 0.41 mg in Quinoa (Cooked) (+0.19 mg, +45%).

Pantothenic Acid (B5)Similar

Quinoa (Cooked)

0.23 mg5% DV

Raspberries

0.24 mg5% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of pantothenic acid (b5) (0.23 mg).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.12 mg7% DV

Raspberries

0.06 mg3% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.06 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

Raspberries

1.0 mg

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

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Raspberries

151 mg3% DV

Quinoa (Cooked) provides 172 mg vs 151 mg in Raspberries (+21.0 mg, +14%).

CalciumRaspberries higher

Quinoa (Cooked)

17.0 mg1% DV

Raspberries

25.0 mg2% DV

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

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Raspberries

0.69 mg4% DV

Quinoa (Cooked) provides 1.5 mg vs 0.69 mg in Raspberries (+0.80 mg, +116%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Raspberries

22.0 mg5% DV

Quinoa (Cooked) provides 64.0 mg vs 22.0 mg in Raspberries (+42.0 mg, +191%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Raspberries

29.0 mg2% DV

Quinoa (Cooked) provides 152 mg vs 29.0 mg in Raspberries (+123 mg, +424%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Raspberries

0.42 mg4% DV

Quinoa (Cooked) provides 1.1 mg vs 0.42 mg in Raspberries (+0.67 mg, +160%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

Raspberries

0.02 g

Quinoa (Cooked) provides 0.23 g vs 0.02 g in Raspberries (+0.21 g, +1111%).

Nutrient

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

Raspberries123 g (1 cup fresh (123 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Raspberries

64 kcal3% DV

Quinoa (Cooked) provides 222 kcal vs 64 kcal in Raspberries (+158 kcal, +247%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Raspberries

1.5 g3% DV

Quinoa (Cooked) provides 8.1 g vs 1.5 g in Raspberries (+6.7 g, +451%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Raspberries

14.7 g5% DV

Quinoa (Cooked) provides 39.4 g vs 14.7 g in Raspberries (+24.7 g, +168%).

Dietary FiberRaspberries higher

Quinoa (Cooked)

5.2 g19% DV

Raspberries

8.0 g29% DV

Raspberries provides 8.0 g vs 5.2 g in Quinoa (Cooked) (+2.8 g, +54%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

Raspberries

0.80 g1% DV

Quinoa (Cooked) provides 3.6 g vs 0.80 g in Raspberries (+2.8 g, +344%).

Total SugarsRaspberries higher

Quinoa (Cooked)

1.6 g3% DV

Raspberries

5.4 g11% DV

Raspberries provides 5.4 g vs 1.6 g in Quinoa (Cooked) (+3.8 g, +238%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Quinoa (Cooked)

0 mg

Raspberries

32.2 mg36% DV

Raspberries has higher vitamin c (32.2 mg vs 0 mg).

Vitamin A (RAE)Raspberries higher

Quinoa (Cooked)

1.9 µg

Raspberries

2.5 µg

Raspberries provides 2.5 µg vs 1.9 µg in Quinoa (Cooked) (+0.6 µg, +33%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Raspberries

1.1 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 1.1 mg in Raspberries (+0.10 mg, +9%).

Vitamin KRaspberries higher

Quinoa (Cooked)

0 µg

Raspberries

9.6 µg8% DV

Raspberries has higher vitamin k (9.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Raspberries

26 µg6% DV

Quinoa (Cooked) provides 78 µg vs 26 µg in Raspberries (+52 µg, +201%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Raspberries

0.04 mg3% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.04 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Raspberries

0.05 mg4% DV

Quinoa (Cooked) provides 0.20 mg vs 0.05 mg in Raspberries (+0.16 mg, +335%).

Niacin (Vitamin B3)Similar

Quinoa (Cooked)

0.76 mg5% DV

Raspberries

0.74 mg5% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of niacin (vitamin b3) (0.76 mg).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Raspberries

0.30 mg6% DV

Quinoa (Cooked) provides 0.42 mg vs 0.30 mg in Raspberries (+0.13 mg, +43%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Raspberries

0.07 mg4% DV

Quinoa (Cooked) provides 0.23 mg vs 0.07 mg in Raspberries (+0.16 mg, +236%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Raspberries

1.2 mg

Quinoa (Cooked) provides 13.0 mg vs 1.2 mg in Raspberries (+11.7 mg, +953%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Raspberries

186 mg4% DV

Quinoa (Cooked) provides 318 mg vs 186 mg in Raspberries (+132 mg, +71%).

CalciumSimilar

Quinoa (Cooked)

31.5 mg2% DV

Raspberries

30.8 mg2% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of calcium (31.5 mg).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Raspberries

0.85 mg5% DV

Quinoa (Cooked) provides 2.8 mg vs 0.85 mg in Raspberries (+1.9 mg, +225%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Raspberries

27.1 mg6% DV

Quinoa (Cooked) provides 118 mg vs 27.1 mg in Raspberries (+91.3 mg, +338%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Raspberries

35.7 mg3% DV

Quinoa (Cooked) provides 281 mg vs 35.7 mg in Raspberries (+246 mg, +688%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Raspberries

0.52 mg5% DV

Quinoa (Cooked) provides 2.0 mg vs 0.52 mg in Raspberries (+1.5 mg, +290%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

Raspberries

0.02 g

Quinoa (Cooked) provides 0.43 g vs 0.02 g in Raspberries (+0.40 g, +1721%).

Nutrient

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

RaspberriesAmount per 100 kcal (192 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Raspberries

100 kcal5% DV

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

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Raspberries

2.3 g5% DV

Quinoa (Cooked) provides 3.7 g vs 2.3 g in Raspberries (+1.3 g, +59%).

CarbohydratesRaspberries higher

Quinoa (Cooked)

17.7 g6% DV

Raspberries

22.9 g8% DV

Raspberries provides 22.9 g vs 17.7 g in Quinoa (Cooked) (+5.2 g, +30%).

Dietary FiberRaspberries higher

Quinoa (Cooked)

2.3 g8% DV

Raspberries

12.5 g45% DV

Raspberries provides 12.5 g vs 2.3 g in Quinoa (Cooked) (+10.2 g, +437%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

Raspberries

1.2 g2% DV

Quinoa (Cooked) provides 1.6 g vs 1.2 g in Raspberries (+0.35 g, +28%).

Total SugarsRaspberries higher

Quinoa (Cooked)

0.72 g1% DV

Raspberries

8.5 g17% DV

Raspberries provides 8.5 g vs 0.72 g in Quinoa (Cooked) (+7.8 g, +1075%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Quinoa (Cooked)

0 mg

Raspberries

50.3 mg56% DV

Raspberries has higher vitamin c (50.3 mg vs 0 mg).

Vitamin A (RAE)Raspberries higher

Quinoa (Cooked)

0.8 µg

Raspberries

3.8 µg

Raspberries provides 3.8 µg vs 0.8 µg in Quinoa (Cooked) (+3.0 µg, +363%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Quinoa (Cooked)

0.52 mg3% DV

Raspberries

1.7 mg11% DV

Raspberries provides 1.7 mg vs 0.52 mg in Quinoa (Cooked) (+1.1 mg, +219%).

Vitamin KRaspberries higher

Quinoa (Cooked)

0 µg

Raspberries

15 µg12% DV

Raspberries has higher vitamin k (15 µg vs 0 µg).

Folate (DFE)Raspberries higher

Quinoa (Cooked)

35 µg9% DV

Raspberries

40 µg10% DV

Raspberries provides 40 µg vs 35 µg in Quinoa (Cooked) (+5.5 µg, +16%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Raspberries

0.06 mg5% DV

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

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.09 mg7% DV

Raspberries

0.07 mg6% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of riboflavin (vitamin b2) (0.09 mg).

Niacin (Vitamin B3)Raspberries higher

Quinoa (Cooked)

0.34 mg2% DV

Raspberries

1.1 mg7% DV

Raspberries provides 1.1 mg vs 0.34 mg in Quinoa (Cooked) (+0.81 mg, +236%).

Pantothenic Acid (B5)Raspberries higher

Quinoa (Cooked)

0.19 mg4% DV

Raspberries

0.46 mg9% DV

Raspberries provides 0.46 mg vs 0.19 mg in Quinoa (Cooked) (+0.27 mg, +144%).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Raspberries

0.11 mg6% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

Raspberries

1.9 mg

Quinoa (Cooked) provides 5.8 mg vs 1.9 mg in Raspberries (+3.9 mg, +203%).

PotassiumRaspberries higher

Quinoa (Cooked)

143 mg3% DV

Raspberries

290 mg6% DV

Raspberries provides 290 mg vs 143 mg in Quinoa (Cooked) (+147 mg, +103%).

CalciumRaspberries higher

Quinoa (Cooked)

14.1 mg1% DV

Raspberries

48.0 mg4% DV

Raspberries provides 48.0 mg vs 14.1 mg in Quinoa (Cooked) (+33.9 mg, +240%).

IronRaspberries higher

Quinoa (Cooked)

1.2 mg7% DV

Raspberries

1.3 mg7% DV

Raspberries provides 1.3 mg vs 1.2 mg in Quinoa (Cooked) (+0.09 mg, +7%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Raspberries

42.2 mg10% DV

Quinoa (Cooked) provides 53.1 mg vs 42.2 mg in Raspberries (+10.9 mg, +26%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Raspberries

55.7 mg4% DV

Quinoa (Cooked) provides 126 mg vs 55.7 mg in Raspberries (+70.5 mg, +127%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Raspberries

0.81 mg7% DV

Quinoa (Cooked) provides 0.90 mg vs 0.81 mg in Raspberries (+0.10 mg, +12%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.19 g1% DV

Raspberries

0.04 g

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.04 g).

Nutrient

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

RaspberriesNormalized to 300 kcal (577 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Raspberries

300 kcal15% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Raspberries

6.9 g14% DV

Quinoa (Cooked) provides 11.0 g vs 6.9 g in Raspberries (+4.1 g, +59%).

CarbohydratesRaspberries higher

Quinoa (Cooked)

53.3 g19% DV

Raspberries

68.9 g25% DV

Raspberries provides 68.9 g vs 53.3 g in Quinoa (Cooked) (+15.6 g, +29%).

Dietary FiberRaspberries higher

Quinoa (Cooked)

7.0 g25% DV

Raspberries

37.5 g134% DV

Raspberries provides 37.5 g vs 7.0 g in Quinoa (Cooked) (+30.5 g, +436%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

Raspberries

3.8 g5% DV

Quinoa (Cooked) provides 4.8 g vs 3.8 g in Raspberries (+1.0 g, +28%).

Total SugarsRaspberries higher

Quinoa (Cooked)

2.2 g4% DV

Raspberries

25.5 g51% DV

Raspberries provides 25.5 g vs 2.2 g in Quinoa (Cooked) (+23.3 g, +1073%).

Vitamins12 nutrients

Vitamin CRaspberries higher

Quinoa (Cooked)

0 mg

Raspberries

151 mg168% DV

Raspberries has higher vitamin c (151 mg vs 0 mg).

Vitamin A (RAE)Raspberries higher

Quinoa (Cooked)

2.5 µg

Raspberries

12 µg1% DV

Raspberries provides 12 µg vs 2.5 µg in Quinoa (Cooked) (+9.0 µg, +362%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Vitamin ERaspberries higher

Quinoa (Cooked)

1.6 mg11% DV

Raspberries

5.0 mg33% DV

Raspberries provides 5.0 mg vs 1.6 mg in Quinoa (Cooked) (+3.4 mg, +219%).

Vitamin KRaspberries higher

Quinoa (Cooked)

0 µg

Raspberries

45 µg38% DV

Raspberries has higher vitamin k (45 µg vs 0 µg).

Folate (DFE)Raspberries higher

Quinoa (Cooked)

105 µg26% DV

Raspberries

121 µg30% DV

Raspberries provides 121 µg vs 105 µg in Quinoa (Cooked) (+16 µg, +15%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.27 mg22% DV

Raspberries

0.18 mg15% DV

Quinoa (Cooked) provides 0.27 mg vs 0.18 mg in Raspberries (+0.08 mg, +45%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Raspberries

0.22 mg17% DV

Quinoa (Cooked) provides 0.28 mg vs 0.22 mg in Raspberries (+0.06 mg, +25%).

Niacin (Vitamin B3)Raspberries higher

Quinoa (Cooked)

1.0 mg6% DV

Raspberries

3.5 mg22% DV

Raspberries provides 3.5 mg vs 1.0 mg in Quinoa (Cooked) (+2.4 mg, +235%).

Pantothenic Acid (B5)Raspberries higher

Quinoa (Cooked)

0.57 mg11% DV

Raspberries

1.4 mg28% DV

Raspberries provides 1.4 mg vs 0.57 mg in Quinoa (Cooked) (+0.81 mg, +143%).

Vitamin B6Similar

Quinoa (Cooked)

0.31 mg18% DV

Raspberries

0.32 mg19% DV

Both Quinoa (Cooked) and Raspberries provide similar amounts of vitamin b6 (0.31 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Raspberries

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Raspberries

5.8 mg

Quinoa (Cooked) provides 17.5 mg vs 5.8 mg in Raspberries (+11.7 mg, +203%).

PotassiumRaspberries higher

Quinoa (Cooked)

430 mg9% DV

Raspberries

871 mg19% DV

Raspberries provides 871 mg vs 430 mg in Quinoa (Cooked) (+441 mg, +103%).

CalciumRaspberries higher

Quinoa (Cooked)

42.5 mg3% DV

Raspberries

144 mg11% DV

Raspberries provides 144 mg vs 42.5 mg in Quinoa (Cooked) (+102 mg, +239%).

IronRaspberries higher

Quinoa (Cooked)

3.7 mg21% DV

Raspberries

4.0 mg22% DV

Raspberries provides 4.0 mg vs 3.7 mg in Quinoa (Cooked) (+0.26 mg, +7%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Raspberries

127 mg30% DV

Quinoa (Cooked) provides 160 mg vs 127 mg in Raspberries (+33.1 mg, +26%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Raspberries

167 mg13% DV

Quinoa (Cooked) provides 380 mg vs 167 mg in Raspberries (+213 mg, +127%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Raspberries

2.4 mg22% DV

Quinoa (Cooked) provides 2.7 mg vs 2.4 mg in Raspberries (+0.30 mg, +12%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

Raspberries

0.11 g1% DV

Quinoa (Cooked) provides 0.58 g vs 0.11 g in Raspberries (+0.47 g, +424%).

Quinoa (Cooked) vs Raspberries

Quinoa (Cooked)

Raspberries

Nutritional Takeaways

Comparison Summary