Quinoa vs. Grapes

Nutrition comparison of Cooked Quinoa and Grapes


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked quinoa versus grapes (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in quinoa and grapes:

  • Quinoa has more niacin and folate, however, grape contains more pantothenic acid.
  • Quinoa has signficantly less sugar than grape.
  • Quinoa is a great source of dietary fiber.
Detailed nutritional comparison of quinoa and grapes is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Grapes src

Calories and Carbs

calories

Quinoa is high in calories and grape has 43% less calories than quinoa - quinoa has 120 calories per 100 grams and grape has 69 calories.

For macronutrient ratios, quinoa is heavier in protein, much lighter in carbs and heavier in fat compared to grapes per calorie. Quinoa has a macronutrient ratio of 15:71:14 and for grapes, 4:94:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Grapes
Protein 15% 4%
Carbohydrates 71% 94%
Fat 14% 2%
Alcohol ~ ~

carbohydrates

Quinoa and grapes contain similar amounts of carbs - quinoa has 21.3g of total carbs per 100 grams and grape has 18.1g of carbohydrates.

dietary fiber

Quinoa is a great source of dietary fiber and it has 211% more dietary fiber than grape - quinoa has 2.8g of dietary fiber per 100 grams and grape has 0.9g of dietary fiber.

sugar

Quinoa has signficantly less sugar than grape - quinoa has 0.87g of sugar per 100 grams and grape has 15.5g of sugar.

Protein

protein

Quinoa has 511% more protein than grape - quinoa has 4.4g of protein per 100 grams and grape has 0.72g of protein.

Fat

saturated fat

Both quinoa and grapes are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and grape has 0.05g of saturated fat.

Vitamins

Vitamin C

Grape has more Vitamin C than quinoa - grape has 3.2mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

Grapes and quinoa contain similar amounts of Vitamin A - grape has 3ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.

Vitamin E

Quinoa and grapes contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and grape has 0.19mg of Vitamin E.

Vitamin K

Grape has more Vitamin K than quinoa - grape has 14.6ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

Quinoa has more niacin and folate, however, grape contains more pantothenic acid. Both quinoa and grapes contain significant amounts of thiamin, riboflavin and Vitamin B6.

Quinoa Grapes
Thiamin 0.107 MG 0.069 MG
Riboflavin 0.11 MG 0.07 MG
Niacin 0.412 MG 0.188 MG
Pantothenic acid ~ 0.05 MG
Vitamin B6 0.123 MG 0.086 MG
Folate 42 UG 2 UG

Minerals

calcium

Quinoa and grapes contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and grape has 10mg of calcium.

iron

Quinoa has 314% more iron than grape - quinoa has 1.5mg of iron per 100 grams and grape has 0.36mg of iron.

potassium

Quinoa and grapes contain similar amounts of potassium - quinoa has 172mg of potassium per 100 grams and grape has 191mg of potassium.

Antioxidants and Phytonutrients

carotenoids

Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]

For specific types of carotenoids, both quinoa and grapes contain significant amounts of lutein + zeaxanthin.

Quinoa Grapes
beta-carotene 3 UG 39 UG
lutein + zeaxanthin 53 UG 72 UG
alpha-carotene ~ 1 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than grape per 100 grams.

Quinoa Grapes
alpha linoleic acid 0.085 G 0.011 G
DHA 0.015 G ~
Total 0.1 G 0.011 G

omega 6s

Comparing omega-6 fatty acids, quinoa has more linoleic acid than grape per 100 grams.

Quinoa Grapes
linoleic acid 0.974 G 0.037 G
other omega 6 0.003 G ~
Total 0.977 G 0.037 G



Customize your serving size


The comparison below is by weight, but sometimes 100g isn't that intuitive of a measurement for food. View a custom portion comparison (e.g. cups, oz, package).

You can try adding or subtracting the amount of either Quinoa or Grapes .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Grapes (Grapes, red or green (European type, such as Thompson seedless), raw) .

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FAQ

Does quinoa or grapes contain more calories in 100 grams?
Quinoa is high in calories and grape has 40% less calories than quinoa - quinoa has 120 calories in 100g and grape has 69 calories.

Does quinoa or grapes have more carbohydrates?
By weight, quinoa and grapes contain similar amounts of carbs - quinoa has 21.3g of carbs for 100g and grape has 18.1g of carbohydrates.