Quinoa vs. Almond Butter

Nutrition comparison of Cooked Quinoa and Almond Butter


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

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

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

  • Both almond butter and quinoa are high in calories and dietary fiber.
  • Almond butter is an excellent source of Vitamin E, calcium, iron, potassium and protein.
  • Quinoa has 6.2 times less sugar than almond butter.
  • Quinoa has more thiamin, however, almond butter contains more riboflavin, niacin and pantothenic acid.
Detailed nutritional comparison of quinoa and almond butter 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 Almond Butter (Nuts, almond butter, plain, with salt added) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Almond Butter src

Calories and Carbs

calories

Both almond butter and quinoa are high in calories. Almond butter has 412% more calories than quinoa - almond butter has 614 calories per 100 grams and quinoa has 120 calories.

For macronutrient ratios, quinoa is much heavier in carbs, much lighter in fat and similar to almond butter for protein. Quinoa has a macronutrient ratio of 15:71:14 and for almond butter, 13:11:76 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa Almond Butter
Protein 15% 13%
Carbohydrates 71% 11%
Fat 14% 76%
Alcohol ~ ~

carbohydrates

Almond butter and quinoa contain similar amounts of carbs - almond butter has 18.8g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.

dietary fiber

Both almond butter and quinoa are high in dietary fiber. Almond butter has 268% more dietary fiber than quinoa - almond butter has 10.3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.

sugar

Quinoa has 6.2 times less sugar than almond butter - almond butter has 6.3g of sugar per 100 grams and quinoa has 0.87g of sugar.

Protein

protein

Almond butter is an excellent source of protein and it has 376% more protein than quinoa - almond butter has 21g of protein per 100 grams and quinoa has 4.4g of protein.

Fat

saturated fat

Almond butter is high in saturated fat and quinoa has 96% less saturated fat than almond butter - almond butter has 6.6g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.

Vitamins

Vitamin A

Quinoa and almond butter contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and almond butter does not contain significant amounts.

Vitamin E

Almond butter is an excellent source of Vitamin E and it has 37 times more Vitamin E than quinoa - almond butter has 24.2mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.

The B Vitamins

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

Quinoa Almond Butter
Thiamin 0.107 MG 0.041 MG
Riboflavin 0.11 MG 0.939 MG
Niacin 0.412 MG 3.155 MG
Pantothenic acid ~ 0.318 MG
Vitamin B6 0.123 MG 0.103 MG
Folate 42 UG 53 UG

Minerals

calcium

Almond butter is an excellent source of calcium and it has 19 times more calcium than quinoa - almond butter has 347mg of calcium per 100 grams and quinoa has 17mg of calcium.

iron

Almond butter is an excellent source of iron and it has 134% more iron than quinoa - almond butter has 3.5mg of iron per 100 grams and quinoa has 1.5mg of iron.

potassium

Almond butter is an excellent source of potassium and it has 335% more potassium than quinoa - almond butter has 748mg of potassium per 100 grams and quinoa has 172mg 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 almond butter contain small amounts of beta-carotene.

Quinoa Almond Butter
beta-carotene 3 UG 1 UG
lutein + zeaxanthin 53 UG 1 UG

Omega-3 and Omega-6

omega 3s

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

Quinoa Almond Butter
alpha linoleic acid 0.085 G 0.007 G
DHA 0.015 G ~
Total 0.1 G 0.007 G

omega 6s

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

Quinoa Almond Butter
linoleic acid 0.974 G 13.605 G
other omega 6 ~ 0.011 G
Total 0.974 G 13.616 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 Almond Butter .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Almond Butter (Nuts, almond butter, plain, with salt added) .

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FAQ

Does almond butter or quinoa contain more calories in 100 grams?
Both almond butter and quinoa are high in calories. Almond butter has 410% more calories than quinoa - almond butter has 614 calories in 100g and quinoa has 120 calories.

Does almond butter or quinoa have more carbohydrates?
By weight, almond butter and quinoa contain similar amounts of carbs - almond butter has 18.8g of carbs for 100g and quinoa has 21.3g of carbohydrates.

Does almond butter or quinoa contain more calcium?
Almond butter is a rich source of calcium and it has 19 times more calcium than quinoa - almond butter has 347mg of calcium in 100 grams and quinoa has 17mg of calcium.

Does almond butter or quinoa contain more iron?
Almond butter is an abundant source of iron and it has 130% more iron than quinoa - almond butter has 3.5mg of iron in 100 grams and quinoa has 1.5mg of iron.

Does almond butter or quinoa contain more potassium?
Almond butter is a rich source of potassium and it has 340% more potassium than quinoa - almond butter has 748mg of potassium in 100 grams and quinoa has 172mg of potassium.

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