Nährwerte im Vergleich

Haferflocken vs Quinoa

Wählen Sie zwei Lebensmittel und vergleichen Sie Makronährstoffe, Vitamine und Mineralstoffe Seite an Seite: pro 100g, pro Portion oder kalorienormalisiert.

Beliebte Vergleiche

Lebensmittel A

Lebensmittel B

Clean whole rolled oats in a minimalist ceramic bowl

Getreide

Haferflocken

389Kalorien

16.9Protein

10.6Ballaststoffe

0.0Vitamin C

Details anzeigen

Getreide

Quinoa

120Kalorien

4.4Protein

2.8Ballaststoffe

0.0Vitamin C

Details anzeigen

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Weniger Kalorien

-69%

Quinoa

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 389 kcal, 269 kcal less).

Mehr Protein

+284%

Haferflocken

Rolled Oats (Raw) provides 16.9 g vs 4.4 g in Quinoa (Cooked) (+12.5 g, +284%).

Mehr Ballaststoffe

+279%

Haferflocken

Rolled Oats (Raw) provides 10.6 g vs 2.8 g in Quinoa (Cooked) (+7.8 g, +279%).

Mehr Kalium

+149%

Haferflocken

Rolled Oats (Raw) provides 429 mg vs 172 mg in Quinoa (Cooked) (+257 mg, +149%).

Comparing per 100 g standard edible portion.

Nährstoff

Haferflocken100 g edible portion

Quinoa100 g edible portion

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Haferflocken höher

Haferflocken

389 kcal19% TB

Quinoa

120 kcal6% TB

Rolled Oats (Raw) provides 389 kcal vs 120 kcal in Quinoa (Cooked) (+269 kcal, +224%).

ProteinHaferflocken höher

Haferflocken

16.9 g34% TB

Quinoa

4.4 g9% TB

Rolled Oats (Raw) provides 16.9 g vs 4.4 g in Quinoa (Cooked) (+12.5 g, +284%).

KohlenhydrateHaferflocken höher

Haferflocken

66.3 g24% TB

Quinoa

21.3 g8% TB

Rolled Oats (Raw) provides 66.3 g vs 21.3 g in Quinoa (Cooked) (+45.0 g, +211%).

BallaststoffeHaferflocken höher

Haferflocken

10.6 g38% TB

Quinoa

2.8 g10% TB

Rolled Oats (Raw) provides 10.6 g vs 2.8 g in Quinoa (Cooked) (+7.8 g, +279%).

GesamtfettHaferflocken höher

Haferflocken

6.9 g9% TB

Quinoa

1.9 g2% TB

Rolled Oats (Raw) provides 6.9 g vs 1.9 g in Quinoa (Cooked) (+5.0 g, +259%).

ZuckerHaferflocken höher

Haferflocken

0.99 g2% TB

Quinoa

0.87 g2% TB

Rolled Oats (Raw) provides 0.99 g vs 0.87 g in Quinoa (Cooked) (+0.12 g, +14%).

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Haferflocken

0 mg

Quinoa

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin AQuinoa höher

Haferflocken

0 µg

Quinoa

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DÄhnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Haferflocken

0.42 mg3% TB

Quinoa

0.63 mg4% TB

Quinoa (Cooked) provides 0.63 mg vs 0.42 mg in Rolled Oats (Raw) (+0.21 mg, +50%).

Vitamin KHaferflocken höher

Haferflocken

1.9 µg2% TB

Quinoa

0 µg

Rolled Oats (Raw) has higher vitamin k (1.9 µg vs 0 µg).

FolsäureHaferflocken höher

Haferflocken

56 µg14% TB

Quinoa

42 µg11% TB

Rolled Oats (Raw) provides 56 µg vs 42 µg in Quinoa (Cooked) (+14 µg, +33%).

Vitamin B1 (Thiamin)Haferflocken höher

Haferflocken

0.76 mg64% TB

Quinoa

0.11 mg9% TB

Rolled Oats (Raw) provides 0.76 mg vs 0.11 mg in Quinoa (Cooked) (+0.66 mg, +613%).

Vitamin B2 (Riboflavin)Ähnlich

Haferflocken

0.14 mg11% TB

Quinoa

0.11 mg8% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.14 mg).

Vitamin B3 (Niacin)Haferflocken höher

Haferflocken

0.96 mg6% TB

Quinoa

0.41 mg3% TB

Rolled Oats (Raw) provides 0.96 mg vs 0.41 mg in Quinoa (Cooked) (+0.55 mg, +133%).

Vitamin B5Haferflocken höher

Haferflocken

1.3 mg27% TB

Quinoa

0.23 mg5% TB

Rolled Oats (Raw) provides 1.3 mg vs 0.23 mg in Quinoa (Cooked) (+1.1 mg, +492%).

Vitamin B6Ähnlich

Haferflocken

0.12 mg7% TB

Quinoa

0.12 mg7% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Ähnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Haferflocken

2.0 mg

Quinoa

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Rolled Oats (Raw) (+5.0 mg, +250%).

KaliumHaferflocken höher

Haferflocken

429 mg9% TB

Quinoa

172 mg4% TB

Rolled Oats (Raw) provides 429 mg vs 172 mg in Quinoa (Cooked) (+257 mg, +149%).

CalciumHaferflocken höher

Haferflocken

54.0 mg4% TB

Quinoa

17.0 mg1% TB

Rolled Oats (Raw) provides 54.0 mg vs 17.0 mg in Quinoa (Cooked) (+37.0 mg, +218%).

EisenHaferflocken höher

Haferflocken

4.7 mg26% TB

Quinoa

1.5 mg8% TB

Rolled Oats (Raw) provides 4.7 mg vs 1.5 mg in Quinoa (Cooked) (+3.2 mg, +217%).

MagnesiumHaferflocken höher

Haferflocken

177 mg42% TB

Quinoa

64.0 mg15% TB

Rolled Oats (Raw) provides 177 mg vs 64.0 mg in Quinoa (Cooked) (+113 mg, +177%).

PhosphorHaferflocken höher

Haferflocken

523 mg42% TB

Quinoa

152 mg12% TB

Rolled Oats (Raw) provides 523 mg vs 152 mg in Quinoa (Cooked) (+371 mg, +244%).

ZinkHaferflocken höher

Haferflocken

4.0 mg36% TB

Quinoa

1.1 mg10% TB

Rolled Oats (Raw) provides 4.0 mg vs 1.1 mg in Quinoa (Cooked) (+2.9 mg, +264%).

Lipide1 Nährstoffe

Gesättigte FettsäurenHaferflocken höher

Haferflocken

1.2 g6% TB

Quinoa

0.23 g1% TB

Rolled Oats (Raw) provides 1.2 g vs 0.23 g in Quinoa (Cooked) (+0.99 g, +430%).

Nährstoff

Haferflocken40 g (1 standard bowl (40 g))

Quinoa185 g (1 cup cooked (185 g))

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Quinoa höher

Haferflocken

156 kcal8% TB

Quinoa

222 kcal11% TB

Quinoa (Cooked) provides 222 kcal vs 156 kcal in Rolled Oats (Raw) (+66 kcal, +43%).

ProteinQuinoa höher

Haferflocken

6.8 g14% TB

Quinoa

8.1 g16% TB

Quinoa (Cooked) provides 8.1 g vs 6.8 g in Rolled Oats (Raw) (+1.4 g, +20%).

KohlenhydrateQuinoa höher

Haferflocken

26.5 g10% TB

Quinoa

39.4 g14% TB

Quinoa (Cooked) provides 39.4 g vs 26.5 g in Rolled Oats (Raw) (+12.9 g, +49%).

BallaststoffeQuinoa höher

Haferflocken

4.2 g15% TB

Quinoa

5.2 g19% TB

Quinoa (Cooked) provides 5.2 g vs 4.2 g in Rolled Oats (Raw) (+0.94 g, +22%).

GesamtfettQuinoa höher

Haferflocken

2.8 g4% TB

Quinoa

3.6 g5% TB

Quinoa (Cooked) provides 3.6 g vs 2.8 g in Rolled Oats (Raw) (+0.79 g, +29%).

ZuckerQuinoa höher

Haferflocken

0.40 g1% TB

Quinoa

1.6 g3% TB

Quinoa (Cooked) provides 1.6 g vs 0.40 g in Rolled Oats (Raw) (+1.2 g, +306%).

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Haferflocken

0 mg

Quinoa

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin AQuinoa höher

Haferflocken

0 µg

Quinoa

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DÄhnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Haferflocken

0.17 mg1% TB

Quinoa

1.2 mg8% TB

Quinoa (Cooked) provides 1.2 mg vs 0.17 mg in Rolled Oats (Raw) (+1.00 mg, +594%).

Vitamin KHaferflocken höher

Haferflocken

0.8 µg1% TB

Quinoa

0 µg

Rolled Oats (Raw) has higher vitamin k (0.8 µg vs 0 µg).

FolsäureQuinoa höher

Haferflocken

22 µg6% TB

Quinoa

78 µg19% TB

Quinoa (Cooked) provides 78 µg vs 22 µg in Rolled Oats (Raw) (+55 µg, +247%).

Vitamin B1 (Thiamin)Haferflocken höher

Haferflocken

0.31 mg25% TB

Quinoa

0.20 mg16% TB

Rolled Oats (Raw) provides 0.31 mg vs 0.20 mg in Quinoa (Cooked) (+0.11 mg, +54%).

Vitamin B2 (Riboflavin)Quinoa höher

Haferflocken

0.06 mg4% TB

Quinoa

0.20 mg16% TB

Quinoa (Cooked) provides 0.20 mg vs 0.06 mg in Rolled Oats (Raw) (+0.15 mg, +266%).

Vitamin B3 (Niacin)Quinoa höher

Haferflocken

0.38 mg2% TB

Quinoa

0.76 mg5% TB

Quinoa (Cooked) provides 0.76 mg vs 0.38 mg in Rolled Oats (Raw) (+0.38 mg, +98%).

Vitamin B5Haferflocken höher

Haferflocken

0.54 mg11% TB

Quinoa

0.42 mg8% TB

Rolled Oats (Raw) provides 0.54 mg vs 0.42 mg in Quinoa (Cooked) (+0.12 mg, +28%).

Vitamin B6Quinoa höher

Haferflocken

0.05 mg3% TB

Quinoa

0.23 mg13% TB

Quinoa (Cooked) provides 0.23 mg vs 0.05 mg in Rolled Oats (Raw) (+0.18 mg, +378%).

Vitamin B12Ähnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Haferflocken

0.80 mg

Quinoa

13.0 mg1% TB

Quinoa (Cooked) provides 13.0 mg vs 0.80 mg in Rolled Oats (Raw) (+12.2 mg, +1519%).

KaliumQuinoa höher

Haferflocken

172 mg4% TB

Quinoa

318 mg7% TB

Quinoa (Cooked) provides 318 mg vs 172 mg in Rolled Oats (Raw) (+147 mg, +85%).

CalciumQuinoa höher

Haferflocken

21.6 mg2% TB

Quinoa

31.5 mg2% TB

Quinoa (Cooked) provides 31.5 mg vs 21.6 mg in Rolled Oats (Raw) (+9.9 mg, +46%).

EisenQuinoa höher

Haferflocken

1.9 mg10% TB

Quinoa

2.8 mg15% TB

Quinoa (Cooked) provides 2.8 mg vs 1.9 mg in Rolled Oats (Raw) (+0.87 mg, +46%).

MagnesiumQuinoa höher

Haferflocken

70.8 mg17% TB

Quinoa

118 mg28% TB

Quinoa (Cooked) provides 118 mg vs 70.8 mg in Rolled Oats (Raw) (+47.6 mg, +67%).

PhosphorQuinoa höher

Haferflocken

209 mg17% TB

Quinoa

281 mg22% TB

Quinoa (Cooked) provides 281 mg vs 209 mg in Rolled Oats (Raw) (+72.0 mg, +34%).

ZinkQuinoa höher

Haferflocken

1.6 mg14% TB

Quinoa

2.0 mg18% TB

Quinoa (Cooked) provides 2.0 mg vs 1.6 mg in Rolled Oats (Raw) (+0.43 mg, +27%).

Lipide1 Nährstoffe

Gesättigte FettsäurenHaferflocken höher

Haferflocken

0.49 g2% TB

Quinoa

0.43 g2% TB

Rolled Oats (Raw) provides 0.49 g vs 0.43 g in Quinoa (Cooked) (+0.06 g, +15%).

Nährstoff

HaferflockenAmount per 100 kcal (26 g)

QuinoaAmount per 100 kcal (83 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Haferflocken

101 kcal5% TB

Quinoa

100 kcal5% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (101 kcal).

ProteinHaferflocken höher

Haferflocken

4.4 g9% TB

Quinoa

3.7 g7% TB

Rolled Oats (Raw) provides 4.4 g vs 3.7 g in Quinoa (Cooked) (+0.74 g, +20%).

KohlenhydrateÄhnlich

Haferflocken

17.2 g6% TB

Quinoa

17.7 g6% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of carbohydrates (17.2 g).

BallaststoffeHaferflocken höher

Haferflocken

2.8 g10% TB

Quinoa

2.3 g8% TB

Rolled Oats (Raw) provides 2.8 g vs 2.3 g in Quinoa (Cooked) (+0.43 g, +19%).

GesamtfettHaferflocken höher

Haferflocken

1.8 g2% TB

Quinoa

1.6 g2% TB

Rolled Oats (Raw) provides 1.8 g vs 1.6 g in Quinoa (Cooked) (+0.20 g, +13%).

ZuckerQuinoa höher

Haferflocken

0.26 g1% TB

Quinoa

0.72 g1% TB

Quinoa (Cooked) provides 0.72 g vs 0.26 g in Rolled Oats (Raw) (+0.46 g, +181%).

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Haferflocken

0 mg

Quinoa

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin AQuinoa höher

Haferflocken

0 µg

Quinoa

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DÄhnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Haferflocken

0.11 mg1% TB

Quinoa

0.52 mg3% TB

Quinoa (Cooked) provides 0.52 mg vs 0.11 mg in Rolled Oats (Raw) (+0.41 mg, +379%).

Vitamin KHaferflocken höher

Haferflocken

0.5 µg

Quinoa

0 µg

Rolled Oats (Raw) has higher vitamin k (0.5 µg vs 0 µg).

FolsäureQuinoa höher

Haferflocken

15 µg4% TB

Quinoa

35 µg9% TB

Quinoa (Cooked) provides 35 µg vs 15 µg in Rolled Oats (Raw) (+20 µg, +139%).

Vitamin B1 (Thiamin)Haferflocken höher

Haferflocken

0.20 mg17% TB

Quinoa

0.09 mg7% TB

Rolled Oats (Raw) provides slightly more thiamin (vitamin b1) (0.20 mg vs 0.09 mg).

Vitamin B2 (Riboflavin)Quinoa höher

Haferflocken

0.04 mg3% TB

Quinoa

0.09 mg7% TB

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.04 mg).

Vitamin B3 (Niacin)Quinoa höher

Haferflocken

0.25 mg2% TB

Quinoa

0.34 mg2% TB

Quinoa (Cooked) provides 0.34 mg vs 0.25 mg in Rolled Oats (Raw) (+0.09 mg, +37%).

Vitamin B5Haferflocken höher

Haferflocken

0.35 mg7% TB

Quinoa

0.19 mg4% TB

Rolled Oats (Raw) provides 0.35 mg vs 0.19 mg in Quinoa (Cooked) (+0.16 mg, +85%).

Vitamin B6Quinoa höher

Haferflocken

0.03 mg2% TB

Quinoa

0.10 mg6% TB

Quinoa (Cooked) provides slightly more vitamin b6 (0.10 mg vs 0.03 mg).

Vitamin B12Ähnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Haferflocken

0.52 mg

Quinoa

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 0.52 mg in Rolled Oats (Raw) (+5.3 mg, +1017%).

KaliumQuinoa höher

Haferflocken

112 mg2% TB

Quinoa

143 mg3% TB

Quinoa (Cooked) provides 143 mg vs 112 mg in Rolled Oats (Raw) (+31.2 mg, +28%).

CalciumÄhnlich

Haferflocken

14.0 mg1% TB

Quinoa

14.1 mg1% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calcium (14.0 mg).

EisenÄhnlich

Haferflocken

1.2 mg7% TB

Quinoa

1.2 mg7% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of iron (1.2 mg).

MagnesiumQuinoa höher

Haferflocken

46.0 mg11% TB

Quinoa

53.1 mg13% TB

Quinoa (Cooked) provides 53.1 mg vs 46.0 mg in Rolled Oats (Raw) (+7.1 mg, +15%).

PhosphorHaferflocken höher

Haferflocken

136 mg11% TB

Quinoa

126 mg10% TB

Rolled Oats (Raw) provides 136 mg vs 126 mg in Quinoa (Cooked) (+9.8 mg, +8%).

ZinkHaferflocken höher

Haferflocken

1.0 mg9% TB

Quinoa

0.90 mg8% TB

Rolled Oats (Raw) provides 1.0 mg vs 0.90 mg in Quinoa (Cooked) (+0.13 mg, +14%).

Lipide1 Nährstoffe

Gesättigte FettsäurenHaferflocken höher

Haferflocken

0.32 g2% TB

Quinoa

0.19 g1% TB

Rolled Oats (Raw) provides 0.32 g vs 0.19 g in Quinoa (Cooked) (+0.13 g, +66%).

Nährstoff

HaferflockenNormalized to 300 kcal (77 g)

QuinoaNormalized to 300 kcal (250 g)

Makronährstoffe6 Nährstoffe

Kalorien (Energie)Ähnlich

Haferflocken

300 kcal15% TB

Quinoa

300 kcal15% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinHaferflocken höher

Haferflocken

13.0 g26% TB

Quinoa

11.0 g22% TB

Rolled Oats (Raw) provides 13.0 g vs 11.0 g in Quinoa (Cooked) (+2.0 g, +18%).

KohlenhydrateQuinoa höher

Haferflocken

51.0 g19% TB

Quinoa

53.3 g19% TB

Quinoa (Cooked) provides 53.3 g vs 51.0 g in Rolled Oats (Raw) (+2.2 g, +4%).

BallaststoffeHaferflocken höher

Haferflocken

8.2 g29% TB

Quinoa

7.0 g25% TB

Rolled Oats (Raw) provides 8.2 g vs 7.0 g in Quinoa (Cooked) (+1.2 g, +17%).

GesamtfettHaferflocken höher

Haferflocken

5.3 g7% TB

Quinoa

4.8 g6% TB

Rolled Oats (Raw) provides 5.3 g vs 4.8 g in Quinoa (Cooked) (+0.51 g, +11%).

ZuckerQuinoa höher

Haferflocken

0.76 g2% TB

Quinoa

2.2 g4% TB

Quinoa (Cooked) provides 2.2 g vs 0.76 g in Rolled Oats (Raw) (+1.4 g, +185%).

Vitamine12 Nährstoffe

Vitamin CÄhnlich

Haferflocken

0 mg

Quinoa

0 mg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin AQuinoa höher

Haferflocken

0 µg

Quinoa

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DÄhnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa höher

Haferflocken

0.32 mg2% TB

Quinoa

1.6 mg11% TB

Quinoa (Cooked) provides 1.6 mg vs 0.32 mg in Rolled Oats (Raw) (+1.3 mg, +387%).

Vitamin KHaferflocken höher

Haferflocken

1.5 µg1% TB

Quinoa

0 µg

Rolled Oats (Raw) has higher vitamin k (1.5 µg vs 0 µg).

FolsäureQuinoa höher

Haferflocken

43 µg11% TB

Quinoa

105 µg26% TB

Quinoa (Cooked) provides 105 µg vs 43 µg in Rolled Oats (Raw) (+62 µg, +144%).

Vitamin B1 (Thiamin)Haferflocken höher

Haferflocken

0.59 mg49% TB

Quinoa

0.27 mg22% TB

Rolled Oats (Raw) provides 0.59 mg vs 0.27 mg in Quinoa (Cooked) (+0.32 mg, +120%).

Vitamin B2 (Riboflavin)Quinoa höher

Haferflocken

0.11 mg8% TB

Quinoa

0.28 mg21% TB

Quinoa (Cooked) provides 0.28 mg vs 0.11 mg in Rolled Oats (Raw) (+0.17 mg, +157%).

Vitamin B3 (Niacin)Quinoa höher

Haferflocken

0.74 mg5% TB

Quinoa

1.0 mg6% TB

Quinoa (Cooked) provides 1.0 mg vs 0.74 mg in Rolled Oats (Raw) (+0.29 mg, +39%).

Vitamin B5Haferflocken höher

Haferflocken

1.0 mg21% TB

Quinoa

0.57 mg11% TB

Rolled Oats (Raw) provides 1.0 mg vs 0.57 mg in Quinoa (Cooked) (+0.47 mg, +82%).

Vitamin B6Quinoa höher

Haferflocken

0.09 mg5% TB

Quinoa

0.31 mg18% TB

Quinoa (Cooked) provides 0.31 mg vs 0.09 mg in Rolled Oats (Raw) (+0.22 mg, +236%).

Vitamin B12Ähnlich

Haferflocken

0 µg

Quinoa

0 µg

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Mineralstoffe7 Nährstoffe

NatriumQuinoa höher

Haferflocken

1.5 mg

Quinoa

17.5 mg1% TB

Quinoa (Cooked) provides 17.5 mg vs 1.5 mg in Rolled Oats (Raw) (+16.0 mg, +1036%).

KaliumQuinoa höher

Haferflocken

330 mg7% TB

Quinoa

430 mg9% TB

Quinoa (Cooked) provides 430 mg vs 330 mg in Rolled Oats (Raw) (+99.7 mg, +30%).

CalciumÄhnlich

Haferflocken

41.6 mg3% TB

Quinoa

42.5 mg3% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of calcium (41.6 mg).

EisenÄhnlich

Haferflocken

3.6 mg20% TB

Quinoa

3.7 mg21% TB

Both Rolled Oats (Raw) and Quinoa (Cooked) provide similar amounts of iron (3.6 mg).

MagnesiumQuinoa höher

Haferflocken

136 mg32% TB

Quinoa

160 mg38% TB

Quinoa (Cooked) provides 160 mg vs 136 mg in Rolled Oats (Raw) (+23.7 mg, +17%).

PhosphorHaferflocken höher

Haferflocken

403 mg32% TB

Quinoa

380 mg30% TB

Rolled Oats (Raw) provides 403 mg vs 380 mg in Quinoa (Cooked) (+22.7 mg, +6%).

ZinkHaferflocken höher

Haferflocken

3.1 mg28% TB

Quinoa

2.7 mg25% TB

Rolled Oats (Raw) provides 3.1 mg vs 2.7 mg in Quinoa (Cooked) (+0.33 mg, +12%).

Lipide1 Nährstoffe

Gesättigte FettsäurenHaferflocken höher

Haferflocken

0.94 g5% TB

Quinoa

0.58 g3% TB

Rolled Oats (Raw) provides 0.94 g vs 0.58 g in Quinoa (Cooked) (+0.36 g, +63%).

Haferflocken vs Quinoa

Haferflocken

Quinoa

Nutritional Takeaways

Zusammenfassung des Vergleichs