Compare Nutrição Lado a Lado

Aveia vs Quinoa

Selecione dois alimentos e compare macronutrientes, vitaminas e minerais lado a lado: por 100g, por porção ou normalizado por calorias.

Comparações Populares

Alimento A

Alimento B

Clean whole rolled oats in a minimalist ceramic bowl

Cereais e Grãos

Aveia

389Calorias

16.9Proteína

10.6Fibras

0.0Vitamina C

Ver Detalhes

Cereais e Grãos

Quinoa

120Calorias

4.4Proteína

2.8Fibras

0.0Vitamina C

Ver Detalhes

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Menos Calorias

-69%

Quinoa

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

Mais Proteína

+284%

Aveia

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

Mais Fibras

+279%

Aveia

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

Mais Potássio

+149%

Aveia

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

Comparing per 100 g standard edible portion.

Nutriente

Aveia100 g edible portion

Quinoa100 g edible portion

Macronutrientes6 nutrientes

Calorias (Energia)Aveia mais alto

Aveia

389 kcal19% VD

Quinoa

120 kcal6% VD

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

ProteínaAveia mais alto

Aveia

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%).

CarboidratosAveia mais alto

Aveia

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 AlimentarAveia mais alto

Aveia

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%).

Gordura TotalAveia mais alto

Aveia

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%).

AçúcaresAveia mais alto

Aveia

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 CSemelhante

Aveia

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Aveia

0 µg

Quinoa

1.0 µg

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

Vitamina DSemelhante

Aveia

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Aveia

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 KAveia mais alto

Aveia

1.9 µg2% VD

Quinoa

0 µg

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

Ácido FólicoAveia mais alto

Aveia

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)Aveia mais alto

Aveia

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)Semelhante

Aveia

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)Aveia mais alto

Aveia

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 B5Aveia mais alto

Aveia

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 B6Semelhante

Aveia

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 B12Semelhante

Aveia

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Aveia

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%).

PotássioAveia mais alto

Aveia

429 mg9% VD

Quinoa

172 mg4% VD

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

CálcioAveia mais alto

Aveia

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%).

FerroAveia mais alto

Aveia

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%).

MagnésioAveia mais alto

Aveia

177 mg42% VD

Quinoa

64.0 mg15% VD

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

FósforoAveia mais alto

Aveia

523 mg42% VD

Quinoa

152 mg12% VD

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

ZincoAveia mais alto

Aveia

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%).

Lipídios1 nutrientes

Gordura SaturadaAveia mais alto

Aveia

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

Aveia40 g (1 standard bowl (40 g))

Quinoa185 g (1 cup cooked (185 g))

Macronutrientes6 nutrientes

Calorias (Energia)Quinoa mais alto

Aveia

156 kcal8% VD

Quinoa

222 kcal11% VD

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

ProteínaQuinoa mais alto

Aveia

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%).

CarboidratosQuinoa mais alto

Aveia

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 AlimentarQuinoa mais alto

Aveia

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%).

Gordura TotalQuinoa mais alto

Aveia

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%).

AçúcaresQuinoa mais alto

Aveia

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 CSemelhante

Aveia

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Aveia

0 µg

Quinoa

1.9 µg

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

Vitamina DSemelhante

Aveia

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Aveia

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 KAveia mais alto

Aveia

0.8 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Aveia

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)Aveia mais alto

Aveia

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 mais alto

Aveia

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 mais alto

Aveia

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 B5Aveia mais alto

Aveia

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 mais alto

Aveia

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 B12Semelhante

Aveia

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Aveia

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%).

PotássioQuinoa mais alto

Aveia

172 mg4% VD

Quinoa

318 mg7% VD

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

CálcioQuinoa mais alto

Aveia

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%).

FerroQuinoa mais alto

Aveia

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%).

MagnésioQuinoa mais alto

Aveia

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 mais alto

Aveia

209 mg17% VD

Quinoa

281 mg22% VD

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

ZincoQuinoa mais alto

Aveia

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%).

Lipídios1 nutrientes

Gordura SaturadaAveia mais alto

Aveia

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

AveiaAmount per 100 kcal (26 g)

QuinoaAmount per 100 kcal (83 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Aveia

101 kcal5% VD

Quinoa

100 kcal5% VD

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

ProteínaAveia mais alto

Aveia

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%).

CarboidratosSemelhante

Aveia

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 AlimentarAveia mais alto

Aveia

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%).

Gordura TotalAveia mais alto

Aveia

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%).

AçúcaresQuinoa mais alto

Aveia

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 CSemelhante

Aveia

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Aveia

0 µg

Quinoa

0.8 µg

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

Vitamina DSemelhante

Aveia

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Aveia

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 KAveia mais alto

Aveia

0.5 µg

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Aveia

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)Aveia mais alto

Aveia

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 mais alto

Aveia

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 mais alto

Aveia

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 B5Aveia mais alto

Aveia

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 mais alto

Aveia

0.03 mg2% VD

Quinoa

0.10 mg6% VD

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

Vitamina B12Semelhante

Aveia

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Aveia

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%).

PotássioQuinoa mais alto

Aveia

112 mg2% VD

Quinoa

143 mg3% VD

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

CálcioSemelhante

Aveia

14.0 mg1% VD

Quinoa

14.1 mg1% VD

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

FerroSemelhante

Aveia

1.2 mg7% VD

Quinoa

1.2 mg7% VD

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

MagnésioQuinoa mais alto

Aveia

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%).

FósforoAveia mais alto

Aveia

136 mg11% VD

Quinoa

126 mg10% VD

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

ZincoAveia mais alto

Aveia

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%).

Lipídios1 nutrientes

Gordura SaturadaAveia mais alto

Aveia

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

AveiaNormalized to 300 kcal (77 g)

QuinoaNormalized to 300 kcal (250 g)

Macronutrientes6 nutrientes

Calorias (Energia)Semelhante

Aveia

300 kcal15% VD

Quinoa

300 kcal15% VD

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

ProteínaAveia mais alto

Aveia

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%).

CarboidratosQuinoa mais alto

Aveia

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 AlimentarAveia mais alto

Aveia

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%).

Gordura TotalAveia mais alto

Aveia

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%).

AçúcaresQuinoa mais alto

Aveia

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 CSemelhante

Aveia

0 mg

Quinoa

0 mg

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

Vitamina AQuinoa mais alto

Aveia

0 µg

Quinoa

2.5 µg

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

Vitamina DSemelhante

Aveia

0 µg

Quinoa

0 µg

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

Vitamina EQuinoa mais alto

Aveia

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 KAveia mais alto

Aveia

1.5 µg1% VD

Quinoa

0 µg

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

Ácido FólicoQuinoa mais alto

Aveia

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)Aveia mais alto

Aveia

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 mais alto

Aveia

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 mais alto

Aveia

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 B5Aveia mais alto

Aveia

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 mais alto

Aveia

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 B12Semelhante

Aveia

0 µg

Quinoa

0 µg

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

Minerais7 nutrientes

SódioQuinoa mais alto

Aveia

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%).

PotássioQuinoa mais alto

Aveia

330 mg7% VD

Quinoa

430 mg9% VD

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

CálcioSemelhante

Aveia

41.6 mg3% VD

Quinoa

42.5 mg3% VD

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

FerroSemelhante

Aveia

3.6 mg20% VD

Quinoa

3.7 mg21% VD

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

MagnésioQuinoa mais alto

Aveia

136 mg32% VD

Quinoa

160 mg38% VD

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

FósforoAveia mais alto

Aveia

403 mg32% VD

Quinoa

380 mg30% VD

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

ZincoAveia mais alto

Aveia

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%).

Lipídios1 nutrientes

Gordura SaturadaAveia mais alto

Aveia

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%).

Aveia vs Quinoa

Aveia

Quinoa

Nutritional Takeaways

Resumo da Comparação