Cereals ready-to-eat vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Cereals ready-to-eat, wheat germ, toasted, plain is higher in more vitamins & minerals
Calories (kcal)
Cereals ready-to-eat 382
Quinoa 368
Protein (g)
Cereals ready-to-eat 29.1
Quinoa 14.1
Carbs (g)
Cereals ready-to-eat 49.6
Quinoa 64.2
Fat (g)
Cereals ready-to-eat 10.7
Quinoa 6.07
Fiber (g)
Cereals ready-to-eat 15.1
Quinoa 7.00
Quick answers
Which has more protein?
Cereals ready-to-eat, wheat germ, toasted, plain — 29.1g vs 14.1g per 100g.
Which has fewer calories?
Quinoa, uncooked — 368 vs 382 kcal per 100g.
Which is more nutrient-dense?
Cereals ready-to-eat, wheat germ, toasted, plain 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 | 382 kcal | 368 kcal | +4% |
| Macronutrients | |||
| Water | 5.60 g | 13.3 g | -58% |
| Protein | 29.1 g | 14.1 g | +106% |
| Total lipid (fat) | 10.7 g | 6.07 g | +76% |
| Carbohydrate, by difference | 49.6 g | 64.2 g | -23% |
| Fiber, total dietary | 15.1 g | 7.00 g | +116% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 1.83 g | 0.706 g | +159% |
| Fatty acids, total monounsaturated | 1.50 g | 1.61 g | -7% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 6.00 mg | — | |
| Thiamin (Vitamin B1) | 1.67 mg | 0.360 mg | +364% |
| Riboflavin (Vitamin B2) | 0.820 mg | 0.318 mg | +158% |
| Niacin (Vitamin B3) | 5.59 mg | 1.52 mg | +268% |
| Pantothenic acid (Vitamin B5) | 1.39 mg | 0.772 mg | +80% |
| Vitamin B-6 — Pyridoxine | 0.978 mg | 0.487 mg | +101% |
| Biotin (Vitamin B7) | 352 ug | 184 ug | +91% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 179 mg | 70.2 mg | +154% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 5.00 ug | 1.00 ug | +400% |
| Carotene, beta | 62.0 ug | 8.00 ug | +675% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 16.0 mg | 2.44 mg | +555% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 45.0 mg | 47.0 mg | -4% |
| Iron, Fe | 9.09 mg | 4.57 mg | +99% |
| Magnesium, Mg | 320 mg | 197 mg | +62% |
| Phosphorus, P | 1146 mg | 457 mg | +151% |
| Potassium, K | 947 mg | 563 mg | +68% |
| Sodium, Na | 4.00 mg | 5.00 mg | -20% |
| Zinc, Zn | 16.7 mg | 3.10 mg | +438% |
| Copper, Cu | 0.620 mg | 0.590 mg | +5% |
| Manganese, Mn | 20.0 mg | 2.03 mg | +882% |
| Selenium, Se | 65.0 ug | 8.50 ug | +665% |
| Other Nutrients | |||
| Energy | 1598 kj | 1539 kj | +4% |
| Ash | 5.00 g | 2.38 g | +110% |
| Total Sugars | 7.80 g | — | |
| Sucrose | 7.80 g | — | |
| Starch | — | 52.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 352 ug | 184 ug | +91% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 352 ug | 184 ug | +91% |
| Betaine | 410 mg | 630 mg | -35% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 103 IU | 14.0 IU | +636% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 790 ug | 163 ug | +385% |
| 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 | 4.00 ug | 0 ug | |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | — | 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) | 0.010 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 1.75 g | 0.600 g | +192% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.060 g | 0.037 g | +62% |
| SFA 20:0 (Arachidic acid) | — | 0.030 g | |
| SFA 22:0 (Behenic acid) | — | 0.030 g | |
| SFA 24:0 (Lignoceric acid) | — | 0.010 g | |
| MUFA 14:1 (Myristoleic acid) | — | 0 g | |
| MUFA 15:1 (Pentadecenoic acid) | — | 0 g | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0.040 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.47 g | 1.42 g | +4% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0 g | 0.093 g | -100% |
| 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 | 6.62 g | 3.29 g | +101% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 5.82 g | 2.98 g | +95% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.800 g | 0.260 g | +208% |
| 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 | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | — | 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) | 0.398 g | 0.167 g | +138% |
| Threonine (EAA) | 1.22 g | 0.421 g | +189% |
| Isoleucine (EAA, BCAA) | 1.07 g | 0.504 g | +112% |
| Leucine (EAA, BCAA) | 1.98 g | 0.840 g | +135% |
| Lysine (EAA) | 1.85 g | 0.766 g | +141% |
| Methionine (EAA) | 0.574 g | 0.309 g | +86% |
| Cystine (conditionally essential) | 0.576 g | 0.203 g | +184% |
| Phenylalanine (EAA) | 1.17 g | 0.593 g | +97% |
| Tyrosine (conditionally essential) | 0.885 g | 0.267 g | +231% |
| Valine (EAA, BCAA) | 1.51 g | 0.594 g | +154% |
| Arginine (conditionally essential) | 2.35 g | 1.09 g | +115% |
| Histidine (EAA) | 0.810 g | 0.407 g | +99% |
| Alanine | 1.86 g | 0.588 g | +216% |
| Aspartic acid | 2.60 g | 1.13 g | +130% |
| Glutamic acid | 5.03 g | 1.87 g | +169% |
| Glycine (conditionally essential) | 1.79 g | 0.694 g | +158% |
| Proline (conditionally essential) | 1.55 g | 0.773 g | +100% |
| Serine | 1.39 g | 0.567 g | +144% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 18.0 mg | 14.0 mg | +29% |
| Choline from phosphatidylcholine | 23.0 mg | 17.0 mg | +35% |
| Choline from phosphocholine | 2.20 mg | 0.400 mg | +450% |
| Choline from sphingomyelin | 2.70 mg | 0.700 mg | +286% |
| Free Choline | 130 mg | 38.0 mg | +242% |
| Total Choline | 180 mg | 70.0 mg | +157% |
* 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, wheat germ, toasted, plain nutrition facts Quinoa, uncooked nutrition facts Compare other foods →
Dig deeper — biggest differences
Manganese, Mn +882% in Cereals ready-to-eat, wheat germ, toasted, plain Carotene, beta +675% in Cereals ready-to-eat, wheat germ, toasted, plain Selenium, Se +665% in Cereals ready-to-eat, wheat germ, toasted, plain Vitamin E (alpha-tocopherol) +555% in Cereals ready-to-eat, wheat germ, toasted, plain
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