Side-by-Side Comparison

Quinoa (Cooked) vs Whole Milk (3.25% Fat)

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 fresh glass of pure white milk on neutral studio surface

dairy

Whole Milk (3.25% Fat)

61Calories

3.1Protein

0.0Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-49%

Whole Milk (3.25% Fat)

Whole Milk (3.25% Fat) has fewer calories (energy) (61 kcal vs 120 kcal, 59 kcal less).

Higher Protein

+40%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 3.2 g in Whole Milk (3.25% Fat) (+1.3 g, +40%).

Higher Dietary Fiber

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0 g in Whole Milk (3.25% Fat) (+2.8 g).

Higher Potassium

+30%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 132 mg in Whole Milk (3.25% Fat) (+40.0 mg, +30%).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

Whole Milk (3.25% Fat)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

Whole Milk (3.25% Fat)

61 kcal3% DV

Quinoa (Cooked) provides 120 kcal vs 61 kcal in Whole Milk (3.25% Fat) (+59 kcal, +97%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

Whole Milk (3.25% Fat)

3.2 g6% DV

Quinoa (Cooked) provides 4.4 g vs 3.2 g in Whole Milk (3.25% Fat) (+1.3 g, +40%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

Whole Milk (3.25% Fat)

4.8 g2% DV

Quinoa (Cooked) provides 21.3 g vs 4.8 g in Whole Milk (3.25% Fat) (+16.5 g, +344%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

Whole Milk (3.25% Fat)

0 g

Quinoa (Cooked) has higher dietary fiber (2.8 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

1.9 g2% DV

Whole Milk (3.25% Fat)

3.3 g4% DV

Whole Milk (3.25% Fat) provides 3.3 g vs 1.9 g in Quinoa (Cooked) (+1.3 g, +69%).

Total SugarsWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.87 g2% DV

Whole Milk (3.25% Fat)

5.1 g10% DV

Whole Milk (3.25% Fat) provides 5.1 g vs 0.87 g in Quinoa (Cooked) (+4.2 g, +480%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

1.0 µg

Whole Milk (3.25% Fat)

46 µg5% DV

Whole Milk (3.25% Fat) provides 46 µg vs 1.0 µg in Quinoa (Cooked) (+45 µg, +4500%).

Vitamin DWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

1.3 µg7% DV

Whole Milk (3.25% Fat) has higher vitamin d (1.3 µg vs 0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

Whole Milk (3.25% Fat)

0.07 mg

Quinoa (Cooked) provides 0.63 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+0.56 mg, +800%).

Vitamin KWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.3 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.3 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

Whole Milk (3.25% Fat)

5.0 µg1% DV

Quinoa (Cooked) provides 42 µg vs 5.0 µg in Whole Milk (3.25% Fat) (+37 µg, +740%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg9% DV

Whole Milk (3.25% Fat)

0.05 mg4% DV

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

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.11 mg8% DV

Whole Milk (3.25% Fat)

0.17 mg13% DV

Whole Milk (3.25% Fat) provides slightly more riboflavin (vitamin b2) (0.17 mg vs 0.11 mg).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.41 mg3% DV

Whole Milk (3.25% Fat)

0.09 mg1% DV

Quinoa (Cooked) provides 0.41 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.32 mg, +363%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.23 mg5% DV

Whole Milk (3.25% Fat)

0.37 mg7% DV

Whole Milk (3.25% Fat) provides 0.37 mg vs 0.23 mg in Quinoa (Cooked) (+0.14 mg, +64%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.12 mg7% DV

Whole Milk (3.25% Fat)

0.04 mg2% DV

Quinoa (Cooked) provides slightly more vitamin b6 (0.12 mg vs 0.04 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.5 µg19% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.5 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

7.0 mg

Whole Milk (3.25% Fat)

43.0 mg2% DV

Whole Milk (3.25% Fat) provides 43.0 mg vs 7.0 mg in Quinoa (Cooked) (+36.0 mg, +514%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

Whole Milk (3.25% Fat)

132 mg3% DV

Quinoa (Cooked) provides 172 mg vs 132 mg in Whole Milk (3.25% Fat) (+40.0 mg, +30%).

CalciumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

17.0 mg1% DV

Whole Milk (3.25% Fat)

113 mg9% DV

Whole Milk (3.25% Fat) provides 113 mg vs 17.0 mg in Quinoa (Cooked) (+96.0 mg, +565%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

Whole Milk (3.25% Fat)

0.03 mg

Quinoa (Cooked) provides 1.5 mg vs 0.03 mg in Whole Milk (3.25% Fat) (+1.5 mg, +4867%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

Whole Milk (3.25% Fat)

10.0 mg2% DV

Quinoa (Cooked) provides 64.0 mg vs 10.0 mg in Whole Milk (3.25% Fat) (+54.0 mg, +540%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

Whole Milk (3.25% Fat)

84.0 mg7% DV

Quinoa (Cooked) provides 152 mg vs 84.0 mg in Whole Milk (3.25% Fat) (+68.0 mg, +81%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

Whole Milk (3.25% Fat)

0.37 mg3% DV

Quinoa (Cooked) provides 1.1 mg vs 0.37 mg in Whole Milk (3.25% Fat) (+0.72 mg, +195%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.23 g1% DV

Whole Milk (3.25% Fat)

1.9 g9% DV

Whole Milk (3.25% Fat) provides 1.9 g vs 0.23 g in Quinoa (Cooked) (+1.6 g, +709%).

Nutrient

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

Whole Milk (3.25% Fat)244 g (1 cup (244 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

Whole Milk (3.25% Fat)

149 kcal7% DV

Quinoa (Cooked) provides 222 kcal vs 149 kcal in Whole Milk (3.25% Fat) (+73 kcal, +49%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

Whole Milk (3.25% Fat)

7.7 g15% DV

Quinoa (Cooked) provides 8.1 g vs 7.7 g in Whole Milk (3.25% Fat) (+0.45 g, +6%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

Whole Milk (3.25% Fat)

11.7 g4% DV

Quinoa (Cooked) provides 39.4 g vs 11.7 g in Whole Milk (3.25% Fat) (+27.7 g, +236%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

Whole Milk (3.25% Fat)

0 g

Quinoa (Cooked) has higher dietary fiber (5.2 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

3.6 g5% DV

Whole Milk (3.25% Fat)

7.9 g10% DV

Whole Milk (3.25% Fat) provides 7.9 g vs 3.6 g in Quinoa (Cooked) (+4.4 g, +123%).

Total SugarsWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

1.6 g3% DV

Whole Milk (3.25% Fat)

12.3 g25% DV

Whole Milk (3.25% Fat) provides 12.3 g vs 1.6 g in Quinoa (Cooked) (+10.7 g, +666%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

1.9 µg

Whole Milk (3.25% Fat)

112 µg12% DV

Whole Milk (3.25% Fat) provides 112 µg vs 1.9 µg in Quinoa (Cooked) (+110 µg, +5967%).

Vitamin DWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

3.2 µg16% DV

Whole Milk (3.25% Fat) has higher vitamin d (3.2 µg vs 0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

Whole Milk (3.25% Fat)

0.17 mg1% DV

Quinoa (Cooked) provides 1.2 mg vs 0.17 mg in Whole Milk (3.25% Fat) (+0.99 mg, +582%).

Vitamin KWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.7 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (0.7 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

Whole Milk (3.25% Fat)

12 µg3% DV

Quinoa (Cooked) provides 78 µg vs 12 µg in Whole Milk (3.25% Fat) (+66 µg, +537%).

Thiamin (Vitamin B1)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

Whole Milk (3.25% Fat)

0.11 mg9% DV

Quinoa (Cooked) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.20 mg16% DV

Whole Milk (3.25% Fat)

0.41 mg32% DV

Whole Milk (3.25% Fat) provides 0.41 mg vs 0.20 mg in Quinoa (Cooked) (+0.21 mg, +103%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

Whole Milk (3.25% Fat)

0.22 mg1% DV

Quinoa (Cooked) provides 0.76 mg vs 0.22 mg in Whole Milk (3.25% Fat) (+0.55 mg, +251%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.42 mg8% DV

Whole Milk (3.25% Fat)

0.91 mg18% DV

Whole Milk (3.25% Fat) provides 0.91 mg vs 0.42 mg in Quinoa (Cooked) (+0.49 mg, +116%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

Whole Milk (3.25% Fat)

0.09 mg5% DV

Quinoa (Cooked) provides 0.23 mg vs 0.09 mg in Whole Milk (3.25% Fat) (+0.14 mg, +159%).

Vitamin B12Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

1.1 µg46% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (1.1 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

13.0 mg1% DV

Whole Milk (3.25% Fat)

105 mg5% DV

Whole Milk (3.25% Fat) provides 105 mg vs 13.0 mg in Quinoa (Cooked) (+92.0 mg, +710%).

PotassiumSimilar

Quinoa (Cooked)

318 mg7% DV

Whole Milk (3.25% Fat)

322 mg7% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of potassium (318 mg).

CalciumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

31.5 mg2% DV

Whole Milk (3.25% Fat)

276 mg21% DV

Whole Milk (3.25% Fat) provides 276 mg vs 31.5 mg in Quinoa (Cooked) (+244 mg, +777%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

Whole Milk (3.25% Fat)

0.07 mg

Quinoa (Cooked) provides 2.8 mg vs 0.07 mg in Whole Milk (3.25% Fat) (+2.7 mg, +3666%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

Whole Milk (3.25% Fat)

24.4 mg6% DV

Quinoa (Cooked) provides 118 mg vs 24.4 mg in Whole Milk (3.25% Fat) (+94.0 mg, +385%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

Whole Milk (3.25% Fat)

205 mg16% DV

Quinoa (Cooked) provides 281 mg vs 205 mg in Whole Milk (3.25% Fat) (+76.2 mg, +37%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

Whole Milk (3.25% Fat)

0.90 mg8% DV

Quinoa (Cooked) provides 2.0 mg vs 0.90 mg in Whole Milk (3.25% Fat) (+1.1 mg, +123%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.43 g2% DV

Whole Milk (3.25% Fat)

4.5 g23% DV

Whole Milk (3.25% Fat) provides 4.5 g vs 0.43 g in Quinoa (Cooked) (+4.1 g, +967%).

Nutrient

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

Whole Milk (3.25% Fat)Amount per 100 kcal (164 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

Whole Milk (3.25% Fat)

100 kcal5% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (100 kcal).

ProteinWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

3.7 g7% DV

Whole Milk (3.25% Fat)

5.2 g10% DV

Whole Milk (3.25% Fat) provides 5.2 g vs 3.7 g in Quinoa (Cooked) (+1.5 g, +41%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

Whole Milk (3.25% Fat)

7.9 g3% DV

Quinoa (Cooked) provides 17.7 g vs 7.9 g in Whole Milk (3.25% Fat) (+9.8 g, +125%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

Whole Milk (3.25% Fat)

0 g

Quinoa (Cooked) has higher dietary fiber (2.3 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

1.6 g2% DV

Whole Milk (3.25% Fat)

5.3 g7% DV

Whole Milk (3.25% Fat) provides 5.3 g vs 1.6 g in Quinoa (Cooked) (+3.7 g, +234%).

Total SugarsWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.72 g1% DV

Whole Milk (3.25% Fat)

8.3 g17% DV

Whole Milk (3.25% Fat) provides 8.3 g vs 0.72 g in Quinoa (Cooked) (+7.6 g, +1047%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.8 µg

Whole Milk (3.25% Fat)

75 µg8% DV

Whole Milk (3.25% Fat) provides 75 µg vs 0.8 µg in Quinoa (Cooked) (+75 µg, +8989%).

Vitamin DWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

2.1 µg11% DV

Whole Milk (3.25% Fat) has higher vitamin d (2.1 µg vs 0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

Whole Milk (3.25% Fat)

0.11 mg1% DV

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Whole Milk (3.25% Fat) (+0.41 mg, +355%).

Vitamin KWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.5 µg

Whole Milk (3.25% Fat) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

Whole Milk (3.25% Fat)

8.2 µg2% DV

Quinoa (Cooked) provides 35 µg vs 8.2 µg in Whole Milk (3.25% Fat) (+27 µg, +325%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

Whole Milk (3.25% Fat)

0.08 mg6% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.09 mg7% DV

Whole Milk (3.25% Fat)

0.28 mg21% DV

Whole Milk (3.25% Fat) provides 0.28 mg vs 0.09 mg in Quinoa (Cooked) (+0.19 mg, +204%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

0.34 mg2% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Quinoa (Cooked) provides 0.34 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+0.20 mg, +134%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.19 mg4% DV

Whole Milk (3.25% Fat)

0.61 mg12% DV

Whole Milk (3.25% Fat) provides 0.61 mg vs 0.19 mg in Quinoa (Cooked) (+0.42 mg, +223%).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

Whole Milk (3.25% Fat)

0.06 mg3% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

0.7 µg31% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (0.7 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

5.8 mg

Whole Milk (3.25% Fat)

70.5 mg3% DV

Whole Milk (3.25% Fat) provides 70.5 mg vs 5.8 mg in Quinoa (Cooked) (+64.7 mg, +1114%).

PotassiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

143 mg3% DV

Whole Milk (3.25% Fat)

216 mg5% DV

Whole Milk (3.25% Fat) provides 216 mg vs 143 mg in Quinoa (Cooked) (+73.7 mg, +52%).

CalciumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

14.1 mg1% DV

Whole Milk (3.25% Fat)

185 mg14% DV

Whole Milk (3.25% Fat) provides 185 mg vs 14.1 mg in Quinoa (Cooked) (+171 mg, +1213%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

Whole Milk (3.25% Fat)

0.05 mg

Quinoa (Cooked) provides 1.2 mg vs 0.05 mg in Whole Milk (3.25% Fat) (+1.2 mg, +2414%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

Whole Milk (3.25% Fat)

16.4 mg4% DV

Quinoa (Cooked) provides 53.1 mg vs 16.4 mg in Whole Milk (3.25% Fat) (+36.7 mg, +224%).

PhosphorusWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

126 mg10% DV

Whole Milk (3.25% Fat)

138 mg11% DV

Whole Milk (3.25% Fat) provides 138 mg vs 126 mg in Quinoa (Cooked) (+11.6 mg, +9%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

Whole Milk (3.25% Fat)

0.61 mg6% DV

Quinoa (Cooked) provides 0.90 mg vs 0.61 mg in Whole Milk (3.25% Fat) (+0.30 mg, +49%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.19 g1% DV

Whole Milk (3.25% Fat)

3.1 g15% DV

Whole Milk (3.25% Fat) provides 3.1 g vs 0.19 g in Quinoa (Cooked) (+2.9 g, +1498%).

Nutrient

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

Whole Milk (3.25% Fat)Normalized to 300 kcal (492 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

Whole Milk (3.25% Fat)

300 kcal15% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of calories (energy) (300 kcal).

ProteinWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

11.0 g22% DV

Whole Milk (3.25% Fat)

15.5 g31% DV

Whole Milk (3.25% Fat) provides 15.5 g vs 11.0 g in Quinoa (Cooked) (+4.5 g, +41%).

CarbohydratesQuinoa (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

Whole Milk (3.25% Fat)

23.6 g9% DV

Quinoa (Cooked) provides 53.3 g vs 23.6 g in Whole Milk (3.25% Fat) (+29.6 g, +125%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

Whole Milk (3.25% Fat)

0 g

Quinoa (Cooked) has higher dietary fiber (7.0 g vs 0 g).

Total FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

4.8 g6% DV

Whole Milk (3.25% Fat)

16.0 g21% DV

Whole Milk (3.25% Fat) provides 16.0 g vs 4.8 g in Quinoa (Cooked) (+11.2 g, +233%).

Total SugarsWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

2.2 g4% DV

Whole Milk (3.25% Fat)

24.8 g50% DV

Whole Milk (3.25% Fat) provides 24.8 g vs 2.2 g in Quinoa (Cooked) (+22.7 g, +1042%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

Whole Milk (3.25% Fat)

0 mg

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

2.5 µg

Whole Milk (3.25% Fat)

226 µg25% DV

Whole Milk (3.25% Fat) provides 226 µg vs 2.5 µg in Quinoa (Cooked) (+224 µg, +8953%).

Vitamin DWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

6.4 µg32% DV

Whole Milk (3.25% Fat) has higher vitamin d (6.4 µg vs 0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

Whole Milk (3.25% Fat)

0.34 mg2% DV

Quinoa (Cooked) provides 1.6 mg vs 0.34 mg in Whole Milk (3.25% Fat) (+1.2 mg, +357%).

Vitamin KWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

1.5 µg1% DV

Whole Milk (3.25% Fat) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

Whole Milk (3.25% Fat)

25 µg6% DV

Quinoa (Cooked) provides 105 µg vs 25 µg in Whole Milk (3.25% Fat) (+80 µg, +327%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.27 mg22% DV

Whole Milk (3.25% Fat)

0.23 mg19% DV

Both Quinoa (Cooked) and Whole Milk (3.25% Fat) provide similar amounts of thiamin (vitamin b1) (0.27 mg).

Riboflavin (Vitamin B2)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.28 mg21% DV

Whole Milk (3.25% Fat)

0.83 mg64% DV

Whole Milk (3.25% Fat) provides 0.83 mg vs 0.28 mg in Quinoa (Cooked) (+0.56 mg, +202%).

Niacin (Vitamin B3)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 mg6% DV

Whole Milk (3.25% Fat)

0.44 mg3% DV

Quinoa (Cooked) provides 1.0 mg vs 0.44 mg in Whole Milk (3.25% Fat) (+0.59 mg, +135%).

Pantothenic Acid (B5)Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.57 mg11% DV

Whole Milk (3.25% Fat)

1.8 mg37% DV

Whole Milk (3.25% Fat) provides 1.8 mg vs 0.57 mg in Quinoa (Cooked) (+1.3 mg, +222%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.31 mg18% DV

Whole Milk (3.25% Fat)

0.18 mg10% DV

Quinoa (Cooked) provides 0.31 mg vs 0.18 mg in Whole Milk (3.25% Fat) (+0.13 mg, +74%).

Vitamin B12Whole Milk (3.25% Fat) higher

Quinoa (Cooked)

0 µg

Whole Milk (3.25% Fat)

2.2 µg92% DV

Whole Milk (3.25% Fat) has higher vitamin b12 (2.2 µg vs 0 µg).

Minerals7 nutrients

SodiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

17.5 mg1% DV

Whole Milk (3.25% Fat)

212 mg9% DV

Whole Milk (3.25% Fat) provides 212 mg vs 17.5 mg in Quinoa (Cooked) (+194 mg, +1109%).

PotassiumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

430 mg9% DV

Whole Milk (3.25% Fat)

649 mg14% DV

Whole Milk (3.25% Fat) provides 649 mg vs 430 mg in Quinoa (Cooked) (+219 mg, +51%).

CalciumWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

42.5 mg3% DV

Whole Milk (3.25% Fat)

556 mg43% DV

Whole Milk (3.25% Fat) provides 556 mg vs 42.5 mg in Quinoa (Cooked) (+513 mg, +1208%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

Whole Milk (3.25% Fat)

0.15 mg1% DV

Quinoa (Cooked) provides 3.7 mg vs 0.15 mg in Whole Milk (3.25% Fat) (+3.6 mg, +2424%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

Whole Milk (3.25% Fat)

49.2 mg12% DV

Quinoa (Cooked) provides 160 mg vs 49.2 mg in Whole Milk (3.25% Fat) (+111 mg, +225%).

PhosphorusWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

380 mg30% DV

Whole Milk (3.25% Fat)

413 mg33% DV

Whole Milk (3.25% Fat) provides 413 mg vs 380 mg in Quinoa (Cooked) (+33.3 mg, +9%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

Whole Milk (3.25% Fat)

1.8 mg17% DV

Quinoa (Cooked) provides 2.7 mg vs 1.8 mg in Whole Milk (3.25% Fat) (+0.90 mg, +50%).

Lipids1 nutrients

Saturated FatWhole Milk (3.25% Fat) higher

Quinoa (Cooked)

0.58 g3% DV

Whole Milk (3.25% Fat)

9.2 g46% DV

Whole Milk (3.25% Fat) provides 9.2 g vs 0.58 g in Quinoa (Cooked) (+8.6 g, +1492%).

Quinoa (Cooked) vs Whole Milk (3.25% Fat)

Quinoa (Cooked)

Whole Milk (3.25% Fat)

Nutritional Takeaways

Comparison Summary