Cereals ready-to-eat vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, UNCLE SAM CEREAL is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 346
Quinoa 368
Protein (g)
Cereals ready-to-eat 16.0
Quinoa 14.1
Carbs (g)
Cereals ready-to-eat 65.8
Quinoa 64.2
Fat (g)
Cereals ready-to-eat 11.6
Quinoa 6.07
Fiber (g)
Cereals ready-to-eat 20.3
Quinoa 7.00
Quick answers
Which has more protein?
Cereals ready-to-eat, UNCLE SAM CEREAL — 16.0g vs 14.1g per 100g.
Which has fewer calories?
Cereals ready-to-eat, UNCLE SAM CEREAL — 346 vs 368 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, UNCLE SAM CEREAL 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 | 346 kcal | 368 kcal | -6% |
| Macronutrients | |||
| Water | 4.43 g | 13.3 g | -67% |
| Protein | 16.0 g | 14.1 g | +13% |
| Total lipid (fat) | 11.6 g | 6.07 g | +91% |
| Carbohydrate, by difference | 65.8 g | 64.2 g | +3% |
| Fiber, total dietary | 20.3 g | 7.00 g | +190% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.946 g | 0.706 g | +34% |
| Fatty acids, total monounsaturated | 1.42 g | 1.61 g | -12% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 2.40 mg | — | |
| Thiamin (Vitamin B1) | 0.679 mg | 0.360 mg | +89% |
| Riboflavin (Vitamin B2) | 0.127 mg | 0.318 mg | -60% |
| Niacin (Vitamin B3) | 4.80 mg | 1.52 mg | +216% |
| Pantothenic acid (Vitamin B5) | 0.621 mg | 0.772 mg | -20% |
| Vitamin B-6 — Pyridoxine | 0.956 mg | 0.487 mg | +96% |
| Biotin (Vitamin B7) | 53.0 ug | 184 ug | -71% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 49.5 mg | 70.2 mg | -29% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 1.00 ug | -100% |
| Carotene, beta | 0 ug | 8.00 ug | -100% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.900 mg | 2.44 mg | -63% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 95.0 mg | 47.0 mg | +102% |
| Iron, Fe | 4.03 mg | 4.57 mg | -12% |
| Magnesium, Mg | 206 mg | 197 mg | +5% |
| Phosphorus, P | 374 mg | 457 mg | -18% |
| Potassium, K | 446 mg | 563 mg | -21% |
| Sodium, Na | 206 mg | 5.00 mg | +4020% |
| Zinc, Zn | 3.87 mg | 3.10 mg | +25% |
| Copper, Cu | 0.752 mg | 0.590 mg | +27% |
| Manganese, Mn | 3.61 mg | 2.03 mg | +78% |
| Selenium, Se | 88.3 ug | 8.50 ug | +939% |
| Other Nutrients | |||
| Energy | 1449 kj | 1539 kj | -6% |
| Ash | 2.21 g | 2.38 g | -7% |
| Total Sugars | 1.56 g | — | |
| Sucrose | 0.940 g | — | |
| Glucose | 0.410 g | — | |
| Fructose | 0.210 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0 g | — | |
| Galactose | 0 g | — | |
| Starch | — | 52.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 53.0 ug | 184 ug | -71% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 53.0 ug | 184 ug | -71% |
| Betaine | 248 mg | 630 mg | -61% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 0 IU | 14.0 IU | -100% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 331 ug | 163 ug | +103% |
| 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 | 1.80 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | 0 ug | = |
| SFA 4:0 (Butyric acid) | 0 g | — | |
| SFA 6:0 (Caproic acid) | 0 g | — | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0 g | = |
| SFA 14:0 (Myristic acid) | 0 g | 0 g | = |
| SFA 15:0 (Pentadecanoic acid) | 0 g | 0 g | = |
| SFA 16:0 (Palmitic acid) | 0.681 g | 0.600 g | +13% |
| SFA 17:0 (Margaric acid) | 0 g | 0 g | = |
| SFA 18:0 (Stearic acid) | 0.229 g | 0.037 g | +519% |
| SFA 20:0 (Arachidic acid) | 0.014 g | 0.030 g | -53% |
| SFA 22:0 (Behenic acid) | 0.014 g | 0.030 g | -53% |
| SFA 24:0 (Lignoceric acid) | 0.007 g | 0.010 g | -30% |
| MUFA 14:1 (Myristoleic acid) | 0 g | 0 g | = |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | 0 g | = |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.014 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | 0 g | = |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.39 g | 1.42 g | -2% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.014 g | 0.093 g | -85% |
| 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 | 5.99 g | 3.29 g | +82% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 1.68 g | 2.98 g | -43% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 4.30 g | 0.260 g | +1555% |
| 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 | 7.10 mg | 14.0 mg | -49% |
| Choline from phosphatidylcholine | 29.0 mg | 17.0 mg | +71% |
| Choline from phosphocholine | 0.600 mg | 0.400 mg | +50% |
| Choline from sphingomyelin | 0 mg | 0.700 mg | -100% |
| Free Choline | 12.0 mg | 38.0 mg | -68% |
| Total Choline | 50.0 mg | 70.0 mg | -29% |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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