Side-by-Side Comparison

Quinoa (Cooked) vs Walnuts (English, Halves)

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

Clean raw walnut halves in minimalist ceramic dish

nuts seeds

Walnuts (English, Halves)

654Calories

15.2Protein

6.7Fiber

1.3Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-82%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 654 kcal, 534 kcal less).

Higher Protein

+246%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 15.2 g vs 4.4 g in Quinoa (Cooked) (+10.8 g, +246%).

Higher Dietary Fiber

+139%

Walnuts (English, Halves)

Walnuts (English, Halves) provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Higher Vitamin C

Walnuts (English, Halves)

Walnuts (English, Halves) provides 1.3 mg vs 0 mg in Quinoa (Cooked) (+1.3 mg).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Walnuts (English, Halves)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Walnuts (English, Halves) higher

Quinoa (Cooked)

120 kcal6% DV

Walnuts (English, Halves)

654 kcal33% DV

Walnuts (English, Halves) provides 654 kcal vs 120 kcal in Quinoa (Cooked) (+534 kcal, +445%).

ProteinWalnuts (English, Halves) higher

Quinoa (Cooked)

4.4 g9% DV

Walnuts (English, Halves)

15.2 g30% DV

Walnuts (English, Halves) provides 15.2 g vs 4.4 g in Quinoa (Cooked) (+10.8 g, +246%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Walnuts (English, Halves)

13.7 g5% DV

Quinoa (Cooked) provides 21.3 g vs 13.7 g in Walnuts (English, Halves) (+7.6 g, +55%).

Dietary FiberWalnuts (English, Halves) higher

Quinoa (Cooked)

2.8 g10% DV

Walnuts (English, Halves)

6.7 g24% DV

Walnuts (English, Halves) provides 6.7 g vs 2.8 g in Quinoa (Cooked) (+3.9 g, +139%).

Total FatWalnuts (English, Halves) higher

Quinoa (Cooked)

1.9 g2% DV

Walnuts (English, Halves)

65.2 g84% DV

Walnuts (English, Halves) provides 65.2 g vs 1.9 g in Quinoa (Cooked) (+63.3 g, +3296%).

Total SugarsWalnuts (English, Halves) higher

Quinoa (Cooked)

0.87 g2% DV

Walnuts (English, Halves)

2.6 g5% DV

Walnuts (English, Halves) provides 2.6 g vs 0.87 g in Quinoa (Cooked) (+1.7 g, +200%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Quinoa (Cooked)

0 mg

Walnuts (English, Halves)

1.3 mg1% DV

Walnuts (English, Halves) has higher vitamin c (1.3 mg vs 0 mg).

Vitamin A (RAE)Similar

Quinoa (Cooked)

1.0 µg

Walnuts (English, Halves)

1.0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin a (rae) (1.0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EWalnuts (English, Halves) higher

Quinoa (Cooked)

0.63 mg4% DV

Walnuts (English, Halves)

0.70 mg5% DV

Walnuts (English, Halves) provides 0.70 mg vs 0.63 mg in Quinoa (Cooked) (+0.07 mg, +11%).

Vitamin KWalnuts (English, Halves) higher

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

2.7 µg2% DV

Walnuts (English, Halves) has higher vitamin k (2.7 µg vs 0 µg).

Folate (DFE)Walnuts (English, Halves) higher

Quinoa (Cooked)

42 µg11% DV

Walnuts (English, Halves)

98 µg25% DV

Walnuts (English, Halves) provides 98 µg vs 42 µg in Quinoa (Cooked) (+56 µg, +133%).

Thiamin (Vitamin B1)Walnuts (English, Halves) higher

Quinoa (Cooked)

0.11 mg9% DV

Walnuts (English, Halves)

0.34 mg28% DV

Walnuts (English, Halves) provides 0.34 mg vs 0.11 mg in Quinoa (Cooked) (+0.23 mg, +219%).

Riboflavin (Vitamin B2)Similar

Quinoa (Cooked)

0.11 mg8% DV

Walnuts (English, Halves)

0.15 mg12% DV

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of riboflavin (vitamin b2) (0.11 mg).

Niacin (Vitamin B3)Walnuts (English, Halves) higher

Quinoa (Cooked)

0.41 mg3% DV

Walnuts (English, Halves)

1.1 mg7% DV

Walnuts (English, Halves) provides 1.1 mg vs 0.41 mg in Quinoa (Cooked) (+0.71 mg, +173%).

Pantothenic Acid (B5)Walnuts (English, Halves) higher

Quinoa (Cooked)

0.23 mg5% DV

Walnuts (English, Halves)

0.57 mg11% DV

Walnuts (English, Halves) provides 0.57 mg vs 0.23 mg in Quinoa (Cooked) (+0.34 mg, +150%).

Vitamin B6Walnuts (English, Halves) higher

Quinoa (Cooked)

0.12 mg7% DV

Walnuts (English, Halves)

0.54 mg32% DV

Walnuts (English, Halves) provides 0.54 mg vs 0.12 mg in Quinoa (Cooked) (+0.41 mg, +337%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

Walnuts (English, Halves)

2.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Walnuts (English, Halves) (+5.0 mg, +250%).

PotassiumWalnuts (English, Halves) higher

Quinoa (Cooked)

172 mg4% DV

Walnuts (English, Halves)

441 mg9% DV

Walnuts (English, Halves) provides 441 mg vs 172 mg in Quinoa (Cooked) (+269 mg, +156%).

CalciumWalnuts (English, Halves) higher

Quinoa (Cooked)

17.0 mg1% DV

Walnuts (English, Halves)

98.0 mg8% DV

Walnuts (English, Halves) provides 98.0 mg vs 17.0 mg in Quinoa (Cooked) (+81.0 mg, +476%).

IronWalnuts (English, Halves) higher

Quinoa (Cooked)

1.5 mg8% DV

Walnuts (English, Halves)

2.9 mg16% DV

Walnuts (English, Halves) provides 2.9 mg vs 1.5 mg in Quinoa (Cooked) (+1.4 mg, +95%).

MagnesiumWalnuts (English, Halves) higher

Quinoa (Cooked)

64.0 mg15% DV

Walnuts (English, Halves)

158 mg38% DV

Walnuts (English, Halves) provides 158 mg vs 64.0 mg in Quinoa (Cooked) (+94.0 mg, +147%).

PhosphorusWalnuts (English, Halves) higher

Quinoa (Cooked)

152 mg12% DV

Walnuts (English, Halves)

346 mg28% DV

Walnuts (English, Halves) provides 346 mg vs 152 mg in Quinoa (Cooked) (+194 mg, +128%).

ZincWalnuts (English, Halves) higher

Quinoa (Cooked)

1.1 mg10% DV

Walnuts (English, Halves)

3.1 mg28% DV

Walnuts (English, Halves) provides 3.1 mg vs 1.1 mg in Quinoa (Cooked) (+2.0 mg, +183%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Quinoa (Cooked)

0.23 g1% DV

Walnuts (English, Halves)

6.1 g31% DV

Walnuts (English, Halves) provides 6.1 g vs 0.23 g in Quinoa (Cooked) (+5.9 g, +2565%).

Nutrient

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

Walnuts (English, Halves)28 g (1 oz / 14 halves (28 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Walnuts (English, Halves)

183 kcal9% DV

Quinoa (Cooked) provides 222 kcal vs 183 kcal in Walnuts (English, Halves) (+39 kcal, +21%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Walnuts (English, Halves)

4.3 g9% DV

Quinoa (Cooked) provides 8.1 g vs 4.3 g in Walnuts (English, Halves) (+3.9 g, +91%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Walnuts (English, Halves)

3.8 g1% DV

Quinoa (Cooked) provides 39.4 g vs 3.8 g in Walnuts (English, Halves) (+35.6 g, +926%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Walnuts (English, Halves)

1.9 g7% DV

Quinoa (Cooked) provides 5.2 g vs 1.9 g in Walnuts (English, Halves) (+3.3 g, +176%).

Total FatWalnuts (English, Halves) higher

Quinoa (Cooked)

3.6 g5% DV

Walnuts (English, Halves)

18.3 g23% DV

Walnuts (English, Halves) provides 18.3 g vs 3.6 g in Quinoa (Cooked) (+14.7 g, +414%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

Walnuts (English, Halves)

0.73 g1% DV

Quinoa (Cooked) provides 1.6 g vs 0.73 g in Walnuts (English, Halves) (+0.88 g, +120%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Quinoa (Cooked)

0 mg

Walnuts (English, Halves)

0.36 mg

Walnuts (English, Halves) has higher vitamin c (0.36 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.9 µg

Walnuts (English, Halves)

0.3 µg

Quinoa (Cooked) provides 1.9 µg vs 0.3 µg in Walnuts (English, Halves) (+1.6 µg, +561%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Walnuts (English, Halves)

0.20 mg1% DV

Quinoa (Cooked) provides 1.2 mg vs 0.20 mg in Walnuts (English, Halves) (+0.97 mg, +495%).

Vitamin KWalnuts (English, Halves) higher

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0.8 µg1% DV

Walnuts (English, Halves) has higher vitamin k (0.8 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Walnuts (English, Halves)

27 µg7% DV

Quinoa (Cooked) provides 78 µg vs 27 µg in Walnuts (English, Halves) (+50 µg, +183%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Walnuts (English, Halves)

0.10 mg8% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.10 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Walnuts (English, Halves)

0.04 mg3% DV

Quinoa (Cooked) provides 0.20 mg vs 0.04 mg in Walnuts (English, Halves) (+0.16 mg, +385%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Walnuts (English, Halves)

0.32 mg2% DV

Quinoa (Cooked) provides 0.76 mg vs 0.32 mg in Walnuts (English, Halves) (+0.45 mg, +142%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

Walnuts (English, Halves)

0.16 mg3% DV

Quinoa (Cooked) provides 0.42 mg vs 0.16 mg in Walnuts (English, Halves) (+0.26 mg, +164%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Walnuts (English, Halves)

0.15 mg9% DV

Quinoa (Cooked) provides 0.23 mg vs 0.15 mg in Walnuts (English, Halves) (+0.08 mg, +51%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

Walnuts (English, Halves)

0.56 mg

Quinoa (Cooked) provides 13.0 mg vs 0.56 mg in Walnuts (English, Halves) (+12.4 mg, +2213%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

Walnuts (English, Halves)

123 mg3% DV

Quinoa (Cooked) provides 318 mg vs 123 mg in Walnuts (English, Halves) (+195 mg, +158%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

Walnuts (English, Halves)

27.4 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 27.4 mg in Walnuts (English, Halves) (+4.0 mg, +15%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Walnuts (English, Halves)

0.81 mg5% DV

Quinoa (Cooked) provides 2.8 mg vs 0.81 mg in Walnuts (English, Halves) (+1.9 mg, +238%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Walnuts (English, Halves)

44.2 mg11% DV

Quinoa (Cooked) provides 118 mg vs 44.2 mg in Walnuts (English, Halves) (+74.2 mg, +168%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Walnuts (English, Halves)

96.9 mg8% DV

Quinoa (Cooked) provides 281 mg vs 96.9 mg in Walnuts (English, Halves) (+184 mg, +190%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Walnuts (English, Halves)

0.87 mg8% DV

Quinoa (Cooked) provides 2.0 mg vs 0.87 mg in Walnuts (English, Halves) (+1.2 mg, +133%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Quinoa (Cooked)

0.43 g2% DV

Walnuts (English, Halves)

1.7 g9% DV

Walnuts (English, Halves) provides 1.7 g vs 0.43 g in Quinoa (Cooked) (+1.3 g, +303%).

Nutrient

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

Walnuts (English, Halves)Amount per 100 kcal (15 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Walnuts (English, Halves)

98 kcal5% DV

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

Walnuts (English, Halves)

2.3 g5% DV

Quinoa (Cooked) provides 3.7 g vs 2.3 g in Walnuts (English, Halves) (+1.4 g, +60%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Walnuts (English, Halves)

2.1 g1% DV

Quinoa (Cooked) provides 17.7 g vs 2.1 g in Walnuts (English, Halves) (+15.6 g, +760%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Walnuts (English, Halves)

1.0 g4% DV

Quinoa (Cooked) provides 2.3 g vs 1.0 g in Walnuts (English, Halves) (+1.3 g, +131%).

Total FatWalnuts (English, Halves) higher

Quinoa (Cooked)

1.6 g2% DV

Walnuts (English, Halves)

9.8 g13% DV

Walnuts (English, Halves) provides 9.8 g vs 1.6 g in Quinoa (Cooked) (+8.2 g, +514%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.72 g1% DV

Walnuts (English, Halves)

0.39 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.39 g in Walnuts (English, Halves) (+0.33 g, +84%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Quinoa (Cooked)

0 mg

Walnuts (English, Halves)

0.20 mg

Walnuts (English, Halves) provides slightly more vitamin c (0.20 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

0.8 µg

Walnuts (English, Halves)

0.2 µg

Quinoa (Cooked) provides 0.8 µg vs 0.2 µg in Walnuts (English, Halves) (+0.7 µg, +453%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Walnuts (English, Halves)

0.11 mg1% DV

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Walnuts (English, Halves) (+0.42 mg, +398%).

Vitamin KWalnuts (English, Halves) higher

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0.4 µg

Walnuts (English, Halves) has higher vitamin k (0.4 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Walnuts (English, Halves)

15 µg4% DV

Quinoa (Cooked) provides 35 µg vs 15 µg in Walnuts (English, Halves) (+20 µg, +137%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Walnuts (English, Halves)

0.05 mg4% DV

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.09 mg7% DV

Walnuts (English, Halves)

0.02 mg2% DV

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

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.34 mg2% DV

Walnuts (English, Halves)

0.17 mg1% DV

Quinoa (Cooked) provides 0.34 mg vs 0.17 mg in Walnuts (English, Halves) (+0.17 mg, +103%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.19 mg4% DV

Walnuts (English, Halves)

0.09 mg2% DV

Quinoa (Cooked) provides slightly more pantothenic acid (b5) (0.19 mg vs 0.09 mg).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Walnuts (English, Halves)

0.08 mg5% DV

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

Walnuts (English, Halves)

0.30 mg

Quinoa (Cooked) provides 5.8 mg vs 0.30 mg in Walnuts (English, Halves) (+5.5 mg, +1837%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

143 mg3% DV

Walnuts (English, Halves)

66.1 mg1% DV

Quinoa (Cooked) provides 143 mg vs 66.1 mg in Walnuts (English, Halves) (+76.6 mg, +116%).

CalciumWalnuts (English, Halves) higher

Quinoa (Cooked)

14.1 mg1% DV

Walnuts (English, Halves)

14.7 mg1% DV

Walnuts (English, Halves) provides 14.7 mg vs 14.1 mg in Quinoa (Cooked) (+0.59 mg, +4%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Walnuts (English, Halves)

0.44 mg2% DV

Quinoa (Cooked) provides 1.2 mg vs 0.44 mg in Walnuts (English, Halves) (+0.80 mg, +183%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Walnuts (English, Halves)

23.7 mg6% DV

Quinoa (Cooked) provides 53.1 mg vs 23.7 mg in Walnuts (English, Halves) (+29.4 mg, +124%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

Walnuts (English, Halves)

51.9 mg4% DV

Quinoa (Cooked) provides 126 mg vs 51.9 mg in Walnuts (English, Halves) (+74.3 mg, +143%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Walnuts (English, Halves)

0.46 mg4% DV

Quinoa (Cooked) provides 0.90 mg vs 0.46 mg in Walnuts (English, Halves) (+0.44 mg, +95%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Quinoa (Cooked)

0.19 g1% DV

Walnuts (English, Halves)

0.92 g5% DV

Walnuts (English, Halves) provides 0.92 g vs 0.19 g in Quinoa (Cooked) (+0.73 g, +382%).

Nutrient

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

Walnuts (English, Halves)Normalized to 300 kcal (46 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Walnuts (English, Halves)

301 kcal15% DV

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

Walnuts (English, Halves)

7.0 g14% DV

Quinoa (Cooked) provides 11.0 g vs 7.0 g in Walnuts (English, Halves) (+4.0 g, +57%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Walnuts (English, Halves)

6.3 g2% DV

Quinoa (Cooked) provides 53.3 g vs 6.3 g in Walnuts (English, Halves) (+46.9 g, +744%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Walnuts (English, Halves)

3.1 g11% DV

Quinoa (Cooked) provides 7.0 g vs 3.1 g in Walnuts (English, Halves) (+3.9 g, +127%).

Total FatWalnuts (English, Halves) higher

Quinoa (Cooked)

4.8 g6% DV

Walnuts (English, Halves)

30.0 g38% DV

Walnuts (English, Halves) provides 30.0 g vs 4.8 g in Quinoa (Cooked) (+25.2 g, +525%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

2.2 g4% DV

Walnuts (English, Halves)

1.2 g2% DV

Quinoa (Cooked) provides 2.2 g vs 1.2 g in Walnuts (English, Halves) (+0.97 g, +81%).

Vitamins12 nutrients

Vitamin CWalnuts (English, Halves) higher

Quinoa (Cooked)

0 mg

Walnuts (English, Halves)

0.60 mg1% DV

Walnuts (English, Halves) has higher vitamin c (0.60 mg vs 0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

2.5 µg

Walnuts (English, Halves)

0.5 µg

Quinoa (Cooked) provides 2.5 µg vs 0.5 µg in Walnuts (English, Halves) (+2.0 µg, +443%).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Walnuts (English, Halves)

0.32 mg2% DV

Quinoa (Cooked) provides 1.6 mg vs 0.32 mg in Walnuts (English, Halves) (+1.3 mg, +389%).

Vitamin KWalnuts (English, Halves) higher

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

1.2 µg1% DV

Walnuts (English, Halves) has higher vitamin k (1.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Walnuts (English, Halves)

45 µg11% DV

Quinoa (Cooked) provides 105 µg vs 45 µg in Walnuts (English, Halves) (+60 µg, +133%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.27 mg22% DV

Walnuts (English, Halves)

0.16 mg13% DV

Quinoa (Cooked) provides 0.27 mg vs 0.16 mg in Walnuts (English, Halves) (+0.11 mg, +71%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

Walnuts (English, Halves)

0.07 mg5% DV

Quinoa (Cooked) provides 0.28 mg vs 0.07 mg in Walnuts (English, Halves) (+0.21 mg, +299%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 mg6% DV

Walnuts (English, Halves)

0.52 mg3% DV

Quinoa (Cooked) provides 1.0 mg vs 0.52 mg in Walnuts (English, Halves) (+0.51 mg, +99%).

Pantothenic Acid (B5)Quinoa (Cooked) higher

Quinoa (Cooked)

0.57 mg11% DV

Walnuts (English, Halves)

0.26 mg5% DV

Quinoa (Cooked) provides 0.57 mg vs 0.26 mg in Walnuts (English, Halves) (+0.31 mg, +117%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.31 mg18% DV

Walnuts (English, Halves)

0.25 mg15% DV

Quinoa (Cooked) provides 0.31 mg vs 0.25 mg in Walnuts (English, Halves) (+0.06 mg, +24%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

Walnuts (English, Halves)

0 µg

Both Quinoa (Cooked) and Walnuts (English, Halves) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

Walnuts (English, Halves)

0.92 mg

Quinoa (Cooked) provides 17.5 mg vs 0.92 mg in Walnuts (English, Halves) (+16.6 mg, +1802%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

430 mg9% DV

Walnuts (English, Halves)

203 mg4% DV

Quinoa (Cooked) provides 430 mg vs 203 mg in Walnuts (English, Halves) (+227 mg, +112%).

CalciumWalnuts (English, Halves) higher

Quinoa (Cooked)

42.5 mg3% DV

Walnuts (English, Halves)

45.1 mg3% DV

Walnuts (English, Halves) provides 45.1 mg vs 42.5 mg in Quinoa (Cooked) (+2.6 mg, +6%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Walnuts (English, Halves)

1.3 mg7% DV

Quinoa (Cooked) provides 3.7 mg vs 1.3 mg in Walnuts (English, Halves) (+2.4 mg, +178%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Walnuts (English, Halves)

72.7 mg17% DV

Quinoa (Cooked) provides 160 mg vs 72.7 mg in Walnuts (English, Halves) (+87.3 mg, +120%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

Walnuts (English, Halves)

159 mg13% DV

Quinoa (Cooked) provides 380 mg vs 159 mg in Walnuts (English, Halves) (+221 mg, +139%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Walnuts (English, Halves)

1.4 mg13% DV

Quinoa (Cooked) provides 2.7 mg vs 1.4 mg in Walnuts (English, Halves) (+1.3 mg, +92%).

Lipids1 nutrients

Saturated FatWalnuts (English, Halves) higher

Quinoa (Cooked)

0.58 g3% DV

Walnuts (English, Halves)

2.8 g14% DV

Walnuts (English, Halves) provides 2.8 g vs 0.58 g in Quinoa (Cooked) (+2.2 g, +390%).

Quinoa (Cooked) vs Walnuts (English, Halves)

Quinoa (Cooked)

Walnuts (English, Halves)

Nutritional Takeaways

Comparison Summary