Compara Nutrición Lado a Lado

Lentejas vs Quinoa

Selecciona dos alimentos y compara macronutrientes, vitaminas y minerales lado a lado: por 100g, por porción o normalizado a calorías iguales.

Comparaciones Populares

Alimento A

Alimento B

Clean cooked lentils in a restrained ceramic bowl showcasing hearty texture

Legumbres

Lentejas

116Calorías

9.0Proteína

7.9Fibra

1.5Vitamina C

Ver Detalles

Cereales y Granos

Quinoa

120Calorías

4.4Proteína

2.8Fibra

0.0Vitamina C

Ver Detalles

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorías

-3%

Concentración Similar

Both provide similar calories (energy) (116 kcal vs 120 kcal).

Más Proteína

+105%

Lentejas

Lentils (Cooked / Boiled) provides 9.0 g vs 4.4 g in Quinoa (Cooked) (+4.6 g, +105%).

Más Fibra

+182%

Lentejas

Lentils (Cooked / Boiled) provides 7.9 g vs 2.8 g in Quinoa (Cooked) (+5.1 g, +182%).

Más Vitamina C

Lentejas

Lentils (Cooked / Boiled) provides 1.5 mg vs 0 mg in Quinoa (Cooked) (+1.5 mg).

Comparing per 100 g standard edible portion.

Nutriente

Lentejas100 g edible portion

Quinoa100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Quinoa más alto

Lentejas

116 kcal6% VD

Quinoa

120 kcal6% VD

Quinoa (Cooked) provides 120 kcal vs 116 kcal in Lentils (Cooked / Boiled) (+4 kcal, +3%).

ProteínaLentejas más alto

Lentejas

9.0 g18% VD

Quinoa

4.4 g9% VD

Lentils (Cooked / Boiled) provides 9.0 g vs 4.4 g in Quinoa (Cooked) (+4.6 g, +105%).

CarbohidratosQuinoa más alto

Lentejas

20.1 g7% VD

Quinoa

21.3 g8% VD

Quinoa (Cooked) provides 21.3 g vs 20.1 g in Lentils (Cooked / Boiled) (+1.2 g, +6%).

Fibra DietéticaLentejas más alto

Lentejas

7.9 g28% VD

Quinoa

2.8 g10% VD

Lentils (Cooked / Boiled) provides 7.9 g vs 2.8 g in Quinoa (Cooked) (+5.1 g, +182%).

Grasa TotalQuinoa más alto

Lentejas

0.38 g

Quinoa

1.9 g2% VD

Quinoa (Cooked) provides 1.9 g vs 0.38 g in Lentils (Cooked / Boiled) (+1.5 g, +405%).

AzúcaresLentejas más alto

Lentejas

1.8 g4% VD

Quinoa

0.87 g2% VD

Lentils (Cooked / Boiled) provides 1.8 g vs 0.87 g in Quinoa (Cooked) (+0.93 g, +107%).

Vitaminas12 nutrientes

Vitamina CLentejas más alto

Lentejas

1.5 mg2% VD

Quinoa

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (1.5 mg vs 0 mg).

Vitamina AQuinoa más alto

Lentejas

0 µg

Quinoa

1.0 µg

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

Vitamina DSimilar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamina EQuinoa más alto

Lentejas

0.11 mg1% VD

Quinoa

0.63 mg4% VD

Quinoa (Cooked) provides 0.63 mg vs 0.11 mg in Lentils (Cooked / Boiled) (+0.52 mg, +473%).

Vitamina KLentejas más alto

Lentejas

1.7 µg1% VD

Quinoa

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (1.7 µg vs 0 µg).

Ácido FólicoLentejas más alto

Lentejas

181 µg45% VD

Quinoa

42 µg11% VD

Lentils (Cooked / Boiled) provides 181 µg vs 42 µg in Quinoa (Cooked) (+139 µg, +331%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.17 mg14% VD

Quinoa

0.11 mg9% VD

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.17 mg vs 0.11 mg).

Vitamina B2 (Riboflavina)Similar

Lentejas

0.07 mg6% VD

Quinoa

0.11 mg8% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

1.1 mg7% VD

Quinoa

0.41 mg3% VD

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.41 mg in Quinoa (Cooked) (+0.65 mg, +157%).

Vitamina B5Lentejas más alto

Lentejas

0.64 mg13% VD

Quinoa

0.23 mg5% VD

Lentils (Cooked / Boiled) provides 0.64 mg vs 0.23 mg in Quinoa (Cooked) (+0.41 mg, +180%).

Vitamina B6Lentejas más alto

Lentejas

0.18 mg10% VD

Quinoa

0.12 mg7% VD

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.18 mg vs 0.12 mg).

Vitamina B12Similar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioQuinoa más alto

Lentejas

2.0 mg

Quinoa

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 2.0 mg in Lentils (Cooked / Boiled) (+5.0 mg, +250%).

PotasioLentejas más alto

Lentejas

369 mg8% VD

Quinoa

172 mg4% VD

Lentils (Cooked / Boiled) provides 369 mg vs 172 mg in Quinoa (Cooked) (+197 mg, +115%).

CalcioLentejas más alto

Lentejas

19.0 mg1% VD

Quinoa

17.0 mg1% VD

Lentils (Cooked / Boiled) provides 19.0 mg vs 17.0 mg in Quinoa (Cooked) (+2.0 mg, +12%).

HierroLentejas más alto

Lentejas

3.3 mg19% VD

Quinoa

1.5 mg8% VD

Lentils (Cooked / Boiled) provides 3.3 mg vs 1.5 mg in Quinoa (Cooked) (+1.8 mg, +123%).

MagnesioQuinoa más alto

Lentejas

36.0 mg9% VD

Quinoa

64.0 mg15% VD

Quinoa (Cooked) provides 64.0 mg vs 36.0 mg in Lentils (Cooked / Boiled) (+28.0 mg, +78%).

FósforoLentejas más alto

Lentejas

180 mg14% VD

Quinoa

152 mg12% VD

Lentils (Cooked / Boiled) provides 180 mg vs 152 mg in Quinoa (Cooked) (+28.0 mg, +18%).

ZincLentejas más alto

Lentejas

1.3 mg12% VD

Quinoa

1.1 mg10% VD

Lentils (Cooked / Boiled) provides 1.3 mg vs 1.1 mg in Quinoa (Cooked) (+0.18 mg, +17%).

Lípidos1 nutrientes

Grasa SaturadaQuinoa más alto

Lentejas

0.05 g

Quinoa

0.23 g1% VD

Quinoa (Cooked) provides 0.23 g vs 0.05 g in Lentils (Cooked / Boiled) (+0.18 g, +334%).

Nutriente

Lentejas198 g (1 cup cooked (198 g))

Quinoa185 g (1 cup cooked (185 g))

Macronutrientes6 nutrientes

Calorías (Energía)Lentejas más alto

Lentejas

230 kcal11% VD

Quinoa

222 kcal11% VD

Lentils (Cooked / Boiled) provides 230 kcal vs 222 kcal in Quinoa (Cooked) (+8 kcal, +3%).

ProteínaLentejas más alto

Lentejas

17.9 g36% VD

Quinoa

8.1 g16% VD

Lentils (Cooked / Boiled) provides 17.9 g vs 8.1 g in Quinoa (Cooked) (+9.7 g, +119%).

CarbohidratosSimilar

Lentejas

39.9 g14% VD

Quinoa

39.4 g14% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (39.9 g).

Fibra DietéticaLentejas más alto

Lentejas

15.6 g56% VD

Quinoa

5.2 g19% VD

Lentils (Cooked / Boiled) provides 15.6 g vs 5.2 g in Quinoa (Cooked) (+10.5 g, +202%).

Grasa TotalQuinoa más alto

Lentejas

0.75 g1% VD

Quinoa

3.6 g5% VD

Quinoa (Cooked) provides 3.6 g vs 0.75 g in Lentils (Cooked / Boiled) (+2.8 g, +372%).

AzúcaresLentejas más alto

Lentejas

3.6 g7% VD

Quinoa

1.6 g3% VD

Lentils (Cooked / Boiled) provides 3.6 g vs 1.6 g in Quinoa (Cooked) (+2.0 g, +121%).

Vitaminas12 nutrientes

Vitamina CLentejas más alto

Lentejas

3.0 mg3% VD

Quinoa

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (3.0 mg vs 0 mg).

Vitamina AQuinoa más alto

Lentejas

0 µg

Quinoa

1.9 µg

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

Vitamina DSimilar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamina EQuinoa más alto

Lentejas

0.22 mg1% VD

Quinoa

1.2 mg8% VD

Quinoa (Cooked) provides 1.2 mg vs 0.22 mg in Lentils (Cooked / Boiled) (+0.95 mg, +435%).

Vitamina KLentejas más alto

Lentejas

3.4 µg3% VD

Quinoa

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (3.4 µg vs 0 µg).

Ácido FólicoLentejas más alto

Lentejas

358 µg90% VD

Quinoa

78 µg19% VD

Lentils (Cooked / Boiled) provides 358 µg vs 78 µg in Quinoa (Cooked) (+281 µg, +361%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.33 mg28% VD

Quinoa

0.20 mg16% VD

Lentils (Cooked / Boiled) provides 0.33 mg vs 0.20 mg in Quinoa (Cooked) (+0.14 mg, +69%).

Vitamina B2 (Riboflavina)Quinoa más alto

Lentejas

0.14 mg11% VD

Quinoa

0.20 mg16% VD

Quinoa (Cooked) provides 0.20 mg vs 0.14 mg in Lentils (Cooked / Boiled) (+0.06 mg, +41%).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

2.1 mg13% VD

Quinoa

0.76 mg5% VD

Lentils (Cooked / Boiled) provides 2.1 mg vs 0.76 mg in Quinoa (Cooked) (+1.3 mg, +175%).

Vitamina B5Lentejas más alto

Lentejas

1.3 mg25% VD

Quinoa

0.42 mg8% VD

Lentils (Cooked / Boiled) provides 1.3 mg vs 0.42 mg in Quinoa (Cooked) (+0.84 mg, +199%).

Vitamina B6Lentejas más alto

Lentejas

0.35 mg21% VD

Quinoa

0.23 mg13% VD

Lentils (Cooked / Boiled) provides 0.35 mg vs 0.23 mg in Quinoa (Cooked) (+0.12 mg, +55%).

Vitamina B12Similar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioQuinoa más alto

Lentejas

4.0 mg

Quinoa

13.0 mg1% VD

Quinoa (Cooked) provides 13.0 mg vs 4.0 mg in Lentils (Cooked / Boiled) (+9.0 mg, +227%).

PotasioLentejas más alto

Lentejas

731 mg16% VD

Quinoa

318 mg7% VD

Lentils (Cooked / Boiled) provides 731 mg vs 318 mg in Quinoa (Cooked) (+412 mg, +130%).

CalcioLentejas más alto

Lentejas

37.6 mg3% VD

Quinoa

31.5 mg2% VD

Lentils (Cooked / Boiled) provides 37.6 mg vs 31.5 mg in Quinoa (Cooked) (+6.2 mg, +20%).

HierroLentejas más alto

Lentejas

6.6 mg37% VD

Quinoa

2.8 mg15% VD

Lentils (Cooked / Boiled) provides 6.6 mg vs 2.8 mg in Quinoa (Cooked) (+3.8 mg, +139%).

MagnesioQuinoa más alto

Lentejas

71.3 mg17% VD

Quinoa

118 mg28% VD

Quinoa (Cooked) provides 118 mg vs 71.3 mg in Lentils (Cooked / Boiled) (+47.1 mg, +66%).

FósforoLentejas más alto

Lentejas

356 mg29% VD

Quinoa

281 mg22% VD

Lentils (Cooked / Boiled) provides 356 mg vs 281 mg in Quinoa (Cooked) (+75.2 mg, +27%).

ZincLentejas más alto

Lentejas

2.5 mg23% VD

Quinoa

2.0 mg18% VD

Lentils (Cooked / Boiled) provides 2.5 mg vs 2.0 mg in Quinoa (Cooked) (+0.50 mg, +25%).

Lípidos1 nutrientes

Grasa SaturadaQuinoa más alto

Lentejas

0.10 g1% VD

Quinoa

0.43 g2% VD

Quinoa (Cooked) provides 0.43 g vs 0.10 g in Lentils (Cooked / Boiled) (+0.32 g, +305%).

Nutriente

LentejasAmount per 100 kcal (86 g)

QuinoaAmount per 100 kcal (83 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Lentejas

100 kcal5% VD

Quinoa

100 kcal5% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteínaLentejas más alto

Lentejas

7.8 g16% VD

Quinoa

3.7 g7% VD

Lentils (Cooked / Boiled) provides 7.8 g vs 3.7 g in Quinoa (Cooked) (+4.1 g, +112%).

CarbohidratosSimilar

Lentejas

17.3 g6% VD

Quinoa

17.7 g6% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (17.3 g).

Fibra DietéticaLentejas más alto

Lentejas

6.8 g24% VD

Quinoa

2.3 g8% VD

Lentils (Cooked / Boiled) provides 6.8 g vs 2.3 g in Quinoa (Cooked) (+4.5 g, +192%).

Grasa TotalQuinoa más alto

Lentejas

0.33 g

Quinoa

1.6 g2% VD

Quinoa (Cooked) provides 1.6 g vs 0.33 g in Lentils (Cooked / Boiled) (+1.3 g, +388%).

AzúcaresLentejas más alto

Lentejas

1.5 g3% VD

Quinoa

0.72 g1% VD

Lentils (Cooked / Boiled) provides 1.5 g vs 0.72 g in Quinoa (Cooked) (+0.83 g, +114%).

Vitaminas12 nutrientes

Vitamina CLentejas más alto

Lentejas

1.3 mg1% VD

Quinoa

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (1.3 mg vs 0 mg).

Vitamina AQuinoa más alto

Lentejas

0 µg

Quinoa

0.8 µg

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

Vitamina DSimilar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamina EQuinoa más alto

Lentejas

0.09 mg1% VD

Quinoa

0.52 mg3% VD

Quinoa (Cooked) provides 0.52 mg vs 0.09 mg in Lentils (Cooked / Boiled) (+0.43 mg, +453%).

Vitamina KLentejas más alto

Lentejas

1.5 µg1% VD

Quinoa

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (1.5 µg vs 0 µg).

Ácido FólicoLentejas más alto

Lentejas

156 µg39% VD

Quinoa

35 µg9% VD

Lentils (Cooked / Boiled) provides 156 µg vs 35 µg in Quinoa (Cooked) (+121 µg, +347%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.15 mg12% VD

Quinoa

0.09 mg7% VD

Lentils (Cooked / Boiled) provides slightly more thiamin (vitamin b1) (0.15 mg vs 0.09 mg).

Vitamina B2 (Riboflavina)Similar

Lentejas

0.06 mg5% VD

Quinoa

0.09 mg7% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

0.91 mg6% VD

Quinoa

0.34 mg2% VD

Lentils (Cooked / Boiled) provides 0.91 mg vs 0.34 mg in Quinoa (Cooked) (+0.57 mg, +167%).

Vitamina B5Lentejas más alto

Lentejas

0.55 mg11% VD

Quinoa

0.19 mg4% VD

Lentils (Cooked / Boiled) provides 0.55 mg vs 0.19 mg in Quinoa (Cooked) (+0.36 mg, +190%).

Vitamina B6Lentejas más alto

Lentejas

0.15 mg9% VD

Quinoa

0.10 mg6% VD

Lentils (Cooked / Boiled) provides slightly more vitamin b6 (0.15 mg vs 0.10 mg).

Vitamina B12Similar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioQuinoa más alto

Lentejas

1.7 mg

Quinoa

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 1.7 mg in Lentils (Cooked / Boiled) (+4.1 mg, +238%).

PotasioLentejas más alto

Lentejas

317 mg7% VD

Quinoa

143 mg3% VD

Lentils (Cooked / Boiled) provides 317 mg vs 143 mg in Quinoa (Cooked) (+175 mg, +122%).

CalcioLentejas más alto

Lentejas

16.3 mg1% VD

Quinoa

14.1 mg1% VD

Lentils (Cooked / Boiled) provides 16.3 mg vs 14.1 mg in Quinoa (Cooked) (+2.2 mg, +16%).

HierroLentejas más alto

Lentejas

2.9 mg16% VD

Quinoa

1.2 mg7% VD

Lentils (Cooked / Boiled) provides 2.9 mg vs 1.2 mg in Quinoa (Cooked) (+1.6 mg, +132%).

MagnesioQuinoa más alto

Lentejas

31.0 mg7% VD

Quinoa

53.1 mg13% VD

Quinoa (Cooked) provides 53.1 mg vs 31.0 mg in Lentils (Cooked / Boiled) (+22.2 mg, +72%).

FósforoLentejas más alto

Lentejas

155 mg12% VD

Quinoa

126 mg10% VD

Lentils (Cooked / Boiled) provides 155 mg vs 126 mg in Quinoa (Cooked) (+28.6 mg, +23%).

ZincLentejas más alto

Lentejas

1.1 mg10% VD

Quinoa

0.90 mg8% VD

Lentils (Cooked / Boiled) provides 1.1 mg vs 0.90 mg in Quinoa (Cooked) (+0.19 mg, +21%).

Lípidos1 nutrientes

Grasa SaturadaQuinoa más alto

Lentejas

0.05 g

Quinoa

0.19 g1% VD

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.05 g).

Nutriente

LentejasNormalized to 300 kcal (259 g)

QuinoaNormalized to 300 kcal (250 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Lentejas

300 kcal15% VD

Quinoa

300 kcal15% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteínaLentejas más alto

Lentejas

23.4 g47% VD

Quinoa

11.0 g22% VD

Lentils (Cooked / Boiled) provides 23.4 g vs 11.0 g in Quinoa (Cooked) (+12.4 g, +112%).

CarbohidratosSimilar

Lentejas

52.1 g19% VD

Quinoa

53.3 g19% VD

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of carbohydrates (52.1 g).

Fibra DietéticaLentejas más alto

Lentejas

20.5 g73% VD

Quinoa

7.0 g25% VD

Lentils (Cooked / Boiled) provides 20.5 g vs 7.0 g in Quinoa (Cooked) (+13.5 g, +192%).

Grasa TotalQuinoa más alto

Lentejas

0.98 g1% VD

Quinoa

4.8 g6% VD

Quinoa (Cooked) provides 4.8 g vs 0.98 g in Lentils (Cooked / Boiled) (+3.8 g, +388%).

AzúcaresLentejas más alto

Lentejas

4.7 g9% VD

Quinoa

2.2 g4% VD

Lentils (Cooked / Boiled) provides 4.7 g vs 2.2 g in Quinoa (Cooked) (+2.5 g, +114%).

Vitaminas12 nutrientes

Vitamina CLentejas más alto

Lentejas

3.9 mg4% VD

Quinoa

0 mg

Lentils (Cooked / Boiled) has higher vitamin c (3.9 mg vs 0 mg).

Vitamina AQuinoa más alto

Lentejas

0 µg

Quinoa

2.5 µg

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

Vitamina DSimilar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamina EQuinoa más alto

Lentejas

0.28 mg2% VD

Quinoa

1.6 mg11% VD

Quinoa (Cooked) provides 1.6 mg vs 0.28 mg in Lentils (Cooked / Boiled) (+1.3 mg, +453%).

Vitamina KLentejas más alto

Lentejas

4.4 µg4% VD

Quinoa

0 µg

Lentils (Cooked / Boiled) has higher vitamin k (4.4 µg vs 0 µg).

Ácido FólicoLentejas más alto

Lentejas

469 µg117% VD

Quinoa

105 µg26% VD

Lentils (Cooked / Boiled) provides 469 µg vs 105 µg in Quinoa (Cooked) (+364 µg, +346%).

Vitamina B1 (Tiamina)Lentejas más alto

Lentejas

0.44 mg36% VD

Quinoa

0.27 mg22% VD

Lentils (Cooked / Boiled) provides 0.44 mg vs 0.27 mg in Quinoa (Cooked) (+0.17 mg, +64%).

Vitamina B2 (Riboflavina)Quinoa más alto

Lentejas

0.19 mg15% VD

Quinoa

0.28 mg21% VD

Quinoa (Cooked) provides 0.28 mg vs 0.19 mg in Lentils (Cooked / Boiled) (+0.09 mg, +45%).

Vitamina B3 (Niacina)Lentejas más alto

Lentejas

2.7 mg17% VD

Quinoa

1.0 mg6% VD

Lentils (Cooked / Boiled) provides 2.7 mg vs 1.0 mg in Quinoa (Cooked) (+1.7 mg, +167%).

Vitamina B5Lentejas más alto

Lentejas

1.7 mg33% VD

Quinoa

0.57 mg11% VD

Lentils (Cooked / Boiled) provides 1.7 mg vs 0.57 mg in Quinoa (Cooked) (+1.1 mg, +190%).

Vitamina B6Lentejas más alto

Lentejas

0.46 mg27% VD

Quinoa

0.31 mg18% VD

Lentils (Cooked / Boiled) provides 0.46 mg vs 0.31 mg in Quinoa (Cooked) (+0.15 mg, +50%).

Vitamina B12Similar

Lentejas

0 µg

Quinoa

0 µg

Both Lentils (Cooked / Boiled) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerales7 nutrientes

SodioQuinoa más alto

Lentejas

5.2 mg

Quinoa

17.5 mg1% VD

Quinoa (Cooked) provides 17.5 mg vs 5.2 mg in Lentils (Cooked / Boiled) (+12.3 mg, +238%).

PotasioLentejas más alto

Lentejas

956 mg20% VD

Quinoa

430 mg9% VD

Lentils (Cooked / Boiled) provides 956 mg vs 430 mg in Quinoa (Cooked) (+526 mg, +122%).

CalcioLentejas más alto

Lentejas

49.2 mg4% VD

Quinoa

42.5 mg3% VD

Lentils (Cooked / Boiled) provides 49.2 mg vs 42.5 mg in Quinoa (Cooked) (+6.7 mg, +16%).

HierroLentejas más alto

Lentejas

8.6 mg48% VD

Quinoa

3.7 mg21% VD

Lentils (Cooked / Boiled) provides 8.6 mg vs 3.7 mg in Quinoa (Cooked) (+4.9 mg, +132%).

MagnesioQuinoa más alto

Lentejas

93.2 mg22% VD

Quinoa

160 mg38% VD

Quinoa (Cooked) provides 160 mg vs 93.2 mg in Lentils (Cooked / Boiled) (+66.8 mg, +72%).

FósforoLentejas más alto

Lentejas

466 mg37% VD

Quinoa

380 mg30% VD

Lentils (Cooked / Boiled) provides 466 mg vs 380 mg in Quinoa (Cooked) (+86.2 mg, +23%).

ZincLentejas más alto

Lentejas

3.3 mg30% VD

Quinoa

2.7 mg25% VD

Lentils (Cooked / Boiled) provides 3.3 mg vs 2.7 mg in Quinoa (Cooked) (+0.56 mg, +21%).

Lípidos1 nutrientes

Grasa SaturadaQuinoa más alto

Lentejas

0.14 g1% VD

Quinoa

0.58 g3% VD

Quinoa (Cooked) provides 0.58 g vs 0.14 g in Lentils (Cooked / Boiled) (+0.44 g, +319%).

Lentejas vs Quinoa

Lentejas

Quinoa

Nutritional Takeaways

Resumen de la Comparación