Cereals ready-to-eat vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, uncooked is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 412
Quinoa 368
Protein (g)
Cereals ready-to-eat 9.66
Quinoa 14.1
Carbs (g)
Cereals ready-to-eat 74.7
Quinoa 64.2
Fat (g)
Cereals ready-to-eat 10.4
Quinoa 6.07
Fiber (g)
Cereals ready-to-eat 9.40
Quinoa 7.00
Quick answers
Which has more protein?
Quinoa, uncooked — 14.1g vs 9.66g per 100g.
Which has fewer calories?
Quinoa, uncooked — 368 vs 412 kcal per 100g.
Which is more nutrient-dense?
Quinoa, uncooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Cereals ready-to-eat | Quinoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 412 kcal | 368 kcal | +12% |
| Macronutrients | |||
| Water | 3.39 g | 13.3 g | -74% |
| Protein | 9.66 g | 14.1 g | -32% |
| Total lipid (fat) | 10.4 g | 6.07 g | +71% |
| Carbohydrate, by difference | 74.7 g | 64.2 g | +16% |
| Fiber, total dietary | 9.40 g | 7.00 g | +34% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.12 g | 0.706 g | +59% |
| Fatty acids, total monounsaturated | 5.87 g | 1.61 g | +264% |
| Fatty acids, total trans | 0.001 g | — | |
| Cholesterol | 2.00 mg | 0 mg | |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0.500 mg | — | |
| Thiamin (Vitamin B1) | 0.379 mg | 0.360 mg | +5% |
| Riboflavin (Vitamin B2) | 0.260 mg | 0.318 mg | -18% |
| Niacin (Vitamin B3) | 2.12 mg | 1.52 mg | +39% |
| Pantothenic acid (Vitamin B5) | 0.820 mg | 0.772 mg | +6% |
| Vitamin B-6 — Pyridoxine | 0.229 mg | 0.487 mg | -53% |
| Biotin (Vitamin B7) | 33.0 ug | 184 ug | -82% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 31.8 mg | 70.2 mg | -55% |
| Vitamin B-12 — Cobalamin | 0.150 ug | 0 ug | |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 5.00 ug | 8.00 ug | -37% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 1.15 mg | 2.44 mg | -53% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 101 mg | 47.0 mg | +115% |
| Iron, Fe | 2.69 mg | 4.57 mg | -41% |
| Magnesium, Mg | 110 mg | 197 mg | -44% |
| Phosphorus, P | 357 mg | 457 mg | -22% |
| Potassium, K | 501 mg | 563 mg | -11% |
| Sodium, Na | 54.0 mg | 5.00 mg | +980% |
| Zinc, Zn | 2.64 mg | 3.10 mg | -15% |
| Copper, Cu | 0.318 mg | 0.590 mg | -46% |
| Manganese, Mn | 2.52 mg | 2.03 mg | +24% |
| Selenium, Se | 13.8 ug | 8.50 ug | +62% |
| Other Nutrients | |||
| Energy | 1724 kj | 1539 kj | +12% |
| Ash | 1.90 g | 2.38 g | -20% |
| Total Sugars | 24.6 g | — | |
| Starch | — | 52.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 184 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | 184 ug | -82% |
| Betaine | 135 mg | 630 mg | -79% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 8.00 IU | 14.0 IU | -43% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 114 ug | 163 ug | -30% |
| Vitamin E, added | 0 mg | — | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | — | 0.080 mg | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | — | 4.55 mg | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | — | 0.350 mg | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | — | 0 mg | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | — | 0 mg | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | — | 0 mg | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | — | 0 mg | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 6.50 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 0 ug | |
| SFA 4:0 (Butyric acid) | 0.003 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0.001 g | 0 g | |
| SFA 12:0 (Lauric acid) | 0.007 g | 0 g | |
| SFA 14:0 (Myristic acid) | 0.008 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.833 g | 0.600 g | +39% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.195 g | 0.037 g | +427% |
| SFA 20:0 (Arachidic acid) | 0.048 g | 0.030 g | +60% |
| SFA 22:0 (Behenic acid) | 0.025 g | 0.030 g | -17% |
| SFA 24:0 (Lignoceric acid) | 0 g | 0.010 g | -100% |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.030 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 5.74 g | 1.42 g | +304% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.100 g | 0.093 g | +8% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.083 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.017 g | |
| Fatty acids, total polyunsaturated | 2.39 g | 3.29 g | -27% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.88 g | 2.98 g | -37% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.510 g | 0.260 g | +96% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | 0 g | = |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0 g | 0.009 g | -100% |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | — | 0 g | |
| PUFA 22:4 (Omega-6, Adrenic acid) | — | 0 g | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0 g | 0.047 g | -100% |
| Tryptophan (EAA) | — | 0.167 g | |
| Threonine (EAA) | — | 0.421 g | |
| Isoleucine (EAA, BCAA) | — | 0.504 g | |
| Leucine (EAA, BCAA) | — | 0.840 g | |
| Lysine (EAA) | — | 0.766 g | |
| Methionine (EAA) | — | 0.309 g | |
| Cystine (conditionally essential) | — | 0.203 g | |
| Phenylalanine (EAA) | — | 0.593 g | |
| Tyrosine (conditionally essential) | — | 0.267 g | |
| Valine (EAA, BCAA) | — | 0.594 g | |
| Arginine (conditionally essential) | — | 1.09 g | |
| Histidine (EAA) | — | 0.407 g | |
| Alanine | — | 0.588 g | |
| Aspartic acid | — | 1.13 g | |
| Glutamic acid | — | 1.87 g | |
| Glycine (conditionally essential) | — | 0.694 g | |
| Proline (conditionally essential) | — | 0.773 g | |
| Serine | — | 0.567 g | |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 11.0 mg | 14.0 mg | -21% |
| Choline from phosphatidylcholine | 11.0 mg | 17.0 mg | -35% |
| Choline from phosphocholine | 2.00 mg | 0.400 mg | +400% |
| Choline from sphingomyelin | 0 mg | 0.700 mg | -100% |
| Free Choline | 8.30 mg | 38.0 mg | -78% |
| Total Choline | 32.0 mg | 70.0 mg | -54% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins nutrition facts Quinoa, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Sodium, Na +980% in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins Calcium, Ca +115% in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins Vitamin A, RAE -100% in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins Biotin (Vitamin B7) -82% in Cereals ready-to-eat, QUAKER, QUAKER 100% Natural Granola with Oats, Wheat, Honey, and Raisins
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