Compara Nutrición Lado a Lado

Avena 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 whole rolled oats in a minimalist ceramic bowl

Cereales y Granos

Avena

389Calorías

16.9Proteína

10.6Fibra

0.0Vitamina 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

-69%

Quinoa

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

Más Proteína

+284%

Avena

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

Más Fibra

+279%

Avena

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

Más Potasio

+149%

Avena

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

Comparing per 100 g standard edible portion.

Nutriente

Avena100 g edible portion

Quinoa100 g edible portion

Macronutrientes6 nutrientes

Calorías (Energía)Avena más alto

Avena

389 kcal19% VD

Quinoa

120 kcal6% VD

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

ProteínaAvena más alto

Avena

16.9 g34% VD

Quinoa

4.4 g9% VD

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

CarbohidratosAvena más alto

Avena

66.3 g24% VD

Quinoa

21.3 g8% VD

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

Fibra DietéticaAvena más alto

Avena

10.6 g38% VD

Quinoa

2.8 g10% VD

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

Grasa TotalAvena más alto

Avena

6.9 g9% VD

Quinoa

1.9 g2% VD

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

AzúcaresAvena más alto

Avena

0.99 g2% VD

Quinoa

0.87 g2% VD

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

Vitaminas12 nutrientes

Vitamina CSimilar

Avena

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa más alto

Avena

0 µg

Quinoa

1.0 µg

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

Vitamina DSimilar

Avena

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa más alto

Avena

0.42 mg3% VD

Quinoa

0.63 mg4% VD

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

Vitamina KAvena más alto

Avena

1.9 µg2% VD

Quinoa

0 µg

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

Ácido FólicoAvena más alto

Avena

56 µg14% VD

Quinoa

42 µg11% VD

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

Vitamina B1 (Tiamina)Avena más alto

Avena

0.76 mg64% VD

Quinoa

0.11 mg9% VD

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

Vitamina B2 (Riboflavina)Similar

Avena

0.14 mg11% VD

Quinoa

0.11 mg8% VD

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

Vitamina B3 (Niacina)Avena más alto

Avena

0.96 mg6% VD

Quinoa

0.41 mg3% VD

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

Vitamina B5Avena más alto

Avena

1.3 mg27% VD

Quinoa

0.23 mg5% VD

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

Vitamina B6Similar

Avena

0.12 mg7% VD

Quinoa

0.12 mg7% VD

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

Vitamina B12Similar

Avena

0 µg

Quinoa

0 µg

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

Minerales7 nutrientes

SodioQuinoa más alto

Avena

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%).

PotasioAvena más alto

Avena

429 mg9% VD

Quinoa

172 mg4% VD

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

CalcioAvena más alto

Avena

54.0 mg4% VD

Quinoa

17.0 mg1% VD

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

HierroAvena más alto

Avena

4.7 mg26% VD

Quinoa

1.5 mg8% VD

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

MagnesioAvena más alto

Avena

177 mg42% VD

Quinoa

64.0 mg15% VD

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

FósforoAvena más alto

Avena

523 mg42% VD

Quinoa

152 mg12% VD

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

ZincAvena más alto

Avena

4.0 mg36% VD

Quinoa

1.1 mg10% VD

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

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

1.2 g6% VD

Quinoa

0.23 g1% VD

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

Nutriente

Avena40 g (1 standard bowl (40 g))

Quinoa185 g (1 cup cooked (185 g))

Macronutrientes6 nutrientes

Calorías (Energía)Quinoa más alto

Avena

156 kcal8% VD

Quinoa

222 kcal11% VD

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

ProteínaQuinoa más alto

Avena

6.8 g14% VD

Quinoa

8.1 g16% VD

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

CarbohidratosQuinoa más alto

Avena

26.5 g10% VD

Quinoa

39.4 g14% VD

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

Fibra DietéticaQuinoa más alto

Avena

4.2 g15% VD

Quinoa

5.2 g19% VD

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

Grasa TotalQuinoa más alto

Avena

2.8 g4% VD

Quinoa

3.6 g5% VD

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

AzúcaresQuinoa más alto

Avena

0.40 g1% VD

Quinoa

1.6 g3% VD

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

Vitaminas12 nutrientes

Vitamina CSimilar

Avena

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa más alto

Avena

0 µg

Quinoa

1.9 µg

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

Vitamina DSimilar

Avena

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa más alto

Avena

0.17 mg1% VD

Quinoa

1.2 mg8% VD

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

Vitamina KAvena más alto

Avena

0.8 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa más alto

Avena

22 µg6% VD

Quinoa

78 µg19% VD

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

Vitamina B1 (Tiamina)Avena más alto

Avena

0.31 mg25% VD

Quinoa

0.20 mg16% VD

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

Vitamina B2 (Riboflavina)Quinoa más alto

Avena

0.06 mg4% VD

Quinoa

0.20 mg16% VD

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

Vitamina B3 (Niacina)Quinoa más alto

Avena

0.38 mg2% VD

Quinoa

0.76 mg5% VD

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

Vitamina B5Avena más alto

Avena

0.54 mg11% VD

Quinoa

0.42 mg8% VD

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

Vitamina B6Quinoa más alto

Avena

0.05 mg3% VD

Quinoa

0.23 mg13% VD

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

Vitamina B12Similar

Avena

0 µg

Quinoa

0 µg

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

Minerales7 nutrientes

SodioQuinoa más alto

Avena

0.80 mg

Quinoa

13.0 mg1% VD

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

PotasioQuinoa más alto

Avena

172 mg4% VD

Quinoa

318 mg7% VD

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

CalcioQuinoa más alto

Avena

21.6 mg2% VD

Quinoa

31.5 mg2% VD

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

HierroQuinoa más alto

Avena

1.9 mg10% VD

Quinoa

2.8 mg15% VD

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

MagnesioQuinoa más alto

Avena

70.8 mg17% VD

Quinoa

118 mg28% VD

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

FósforoQuinoa más alto

Avena

209 mg17% VD

Quinoa

281 mg22% VD

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

ZincQuinoa más alto

Avena

1.6 mg14% VD

Quinoa

2.0 mg18% VD

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

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

0.49 g2% VD

Quinoa

0.43 g2% VD

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

Nutriente

AvenaAmount per 100 kcal (26 g)

QuinoaAmount per 100 kcal (83 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Avena

101 kcal5% VD

Quinoa

100 kcal5% VD

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

ProteínaAvena más alto

Avena

4.4 g9% VD

Quinoa

3.7 g7% VD

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

CarbohidratosSimilar

Avena

17.2 g6% VD

Quinoa

17.7 g6% VD

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

Fibra DietéticaAvena más alto

Avena

2.8 g10% VD

Quinoa

2.3 g8% VD

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

Grasa TotalAvena más alto

Avena

1.8 g2% VD

Quinoa

1.6 g2% VD

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

AzúcaresQuinoa más alto

Avena

0.26 g1% VD

Quinoa

0.72 g1% VD

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

Vitaminas12 nutrientes

Vitamina CSimilar

Avena

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa más alto

Avena

0 µg

Quinoa

0.8 µg

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

Vitamina DSimilar

Avena

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa más alto

Avena

0.11 mg1% VD

Quinoa

0.52 mg3% VD

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

Vitamina KAvena más alto

Avena

0.5 µg

Quinoa

0 µg

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

Ácido FólicoQuinoa más alto

Avena

15 µg4% VD

Quinoa

35 µg9% VD

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

Vitamina B1 (Tiamina)Avena más alto

Avena

0.20 mg17% VD

Quinoa

0.09 mg7% VD

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

Vitamina B2 (Riboflavina)Quinoa más alto

Avena

0.04 mg3% VD

Quinoa

0.09 mg7% VD

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

Vitamina B3 (Niacina)Quinoa más alto

Avena

0.25 mg2% VD

Quinoa

0.34 mg2% VD

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

Vitamina B5Avena más alto

Avena

0.35 mg7% VD

Quinoa

0.19 mg4% VD

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

Vitamina B6Quinoa más alto

Avena

0.03 mg2% VD

Quinoa

0.10 mg6% VD

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

Vitamina B12Similar

Avena

0 µg

Quinoa

0 µg

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

Minerales7 nutrientes

SodioQuinoa más alto

Avena

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%).

PotasioQuinoa más alto

Avena

112 mg2% VD

Quinoa

143 mg3% VD

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

CalcioSimilar

Avena

14.0 mg1% VD

Quinoa

14.1 mg1% VD

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

HierroSimilar

Avena

1.2 mg7% VD

Quinoa

1.2 mg7% VD

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

MagnesioQuinoa más alto

Avena

46.0 mg11% VD

Quinoa

53.1 mg13% VD

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

FósforoAvena más alto

Avena

136 mg11% VD

Quinoa

126 mg10% VD

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

ZincAvena más alto

Avena

1.0 mg9% VD

Quinoa

0.90 mg8% VD

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

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

0.32 g2% VD

Quinoa

0.19 g1% VD

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

Nutriente

AvenaNormalized to 300 kcal (77 g)

QuinoaNormalized to 300 kcal (250 g)

Macronutrientes6 nutrientes

Calorías (Energía)Similar

Avena

300 kcal15% VD

Quinoa

300 kcal15% VD

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

ProteínaAvena más alto

Avena

13.0 g26% VD

Quinoa

11.0 g22% VD

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

CarbohidratosQuinoa más alto

Avena

51.0 g19% VD

Quinoa

53.3 g19% VD

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

Fibra DietéticaAvena más alto

Avena

8.2 g29% VD

Quinoa

7.0 g25% VD

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

Grasa TotalAvena más alto

Avena

5.3 g7% VD

Quinoa

4.8 g6% VD

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

AzúcaresQuinoa más alto

Avena

0.76 g2% VD

Quinoa

2.2 g4% VD

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

Vitaminas12 nutrientes

Vitamina CSimilar

Avena

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa más alto

Avena

0 µg

Quinoa

2.5 µg

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

Vitamina DSimilar

Avena

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa más alto

Avena

0.32 mg2% VD

Quinoa

1.6 mg11% VD

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

Vitamina KAvena más alto

Avena

1.5 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa más alto

Avena

43 µg11% VD

Quinoa

105 µg26% VD

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

Vitamina B1 (Tiamina)Avena más alto

Avena

0.59 mg49% VD

Quinoa

0.27 mg22% VD

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

Vitamina B2 (Riboflavina)Quinoa más alto

Avena

0.11 mg8% VD

Quinoa

0.28 mg21% VD

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

Vitamina B3 (Niacina)Quinoa más alto

Avena

0.74 mg5% VD

Quinoa

1.0 mg6% VD

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

Vitamina B5Avena más alto

Avena

1.0 mg21% VD

Quinoa

0.57 mg11% VD

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

Vitamina B6Quinoa más alto

Avena

0.09 mg5% VD

Quinoa

0.31 mg18% VD

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

Vitamina B12Similar

Avena

0 µg

Quinoa

0 µg

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

Minerales7 nutrientes

SodioQuinoa más alto

Avena

1.5 mg

Quinoa

17.5 mg1% VD

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

PotasioQuinoa más alto

Avena

330 mg7% VD

Quinoa

430 mg9% VD

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

CalcioSimilar

Avena

41.6 mg3% VD

Quinoa

42.5 mg3% VD

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

HierroSimilar

Avena

3.6 mg20% VD

Quinoa

3.7 mg21% VD

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

MagnesioQuinoa más alto

Avena

136 mg32% VD

Quinoa

160 mg38% VD

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

FósforoAvena más alto

Avena

403 mg32% VD

Quinoa

380 mg30% VD

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

ZincAvena más alto

Avena

3.1 mg28% VD

Quinoa

2.7 mg25% VD

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

Lípidos1 nutrientes

Grasa SaturadaAvena más alto

Avena

0.94 g5% VD

Quinoa

0.58 g3% VD

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

Avena vs Quinoa

Avena

Quinoa

Nutritional Takeaways

Resumen de la Comparación