Quinoa vs. Blueberry

Nutrition comparison of Cooked Quinoa and Blueberry


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

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

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

  • Both quinoa and blueberry are high in dietary fiber.
  • Blueberry has signficantly more Vitamin C than quinoa.
  • For omega-3 fatty acids, quinoa has more dha than blueberry.
  • Quinoa has 10.4 times less sugar than blueberry.
  • Quinoa has more thiamin, riboflavin, Vitamin B6 and folate, however, blueberry contains more pantothenic acid.
Detailed nutritional comparison of quinoa and blueberry 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 Blueberry (Blueberries, raw) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of Blueberry src

Calories and Carbs

calories

Quinoa is high in calories and blueberry has 53% less calories than quinoa - quinoa has 120 calories per 100 grams and blueberry has 57 calories.

Quinoa Blueberry
Protein 15% 4%
Carbohydrates 71% 91%
Fat 14% 4%
Alcohol ~ ~

carbohydrates

Blueberry has 32% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and blueberry has 14.5g of carbohydrates.

dietary fiber

Both quinoa and blueberry are high in dietary fiber. Quinoa has 17% more dietary fiber than blueberry - quinoa has 2.8g of dietary fiber per 100 grams and blueberry has 2.4g of dietary fiber.

sugar

Quinoa has 10.4 times less sugar than blueberry - quinoa has 0.87g of sugar per 100 grams and blueberry has 10g of sugar.

Protein

protein

Quinoa has 495% more protein than blueberry - quinoa has 4.4g of protein per 100 grams and blueberry has 0.74g of protein.

Fat

saturated fat

Both quinoa and blueberry are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and blueberry has 0.03g of saturated fat.

Vitamins

Vitamin C

Blueberry has signficantly more Vitamin C than quinoa - blueberry has 9.7mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.

Vitamin A

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

Vitamin E

Quinoa and blueberry contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and blueberry has 0.57mg of Vitamin E.

Vitamin K

Blueberry has more Vitamin K than quinoa - blueberry has 19.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.

The B Vitamins

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

Quinoa Blueberry
Thiamin 0.107 MG 0.037 MG
Riboflavin 0.11 MG 0.041 MG
Niacin 0.412 MG 0.418 MG
Pantothenic acid ~ 0.124 MG
Vitamin B6 0.123 MG 0.052 MG
Folate 42 UG 6 UG

Minerals

calcium

Quinoa has 183% more calcium than blueberry - quinoa has 17mg of calcium per 100 grams and blueberry has 6mg of calcium.

iron

Quinoa has 432% more iron than blueberry - quinoa has 1.5mg of iron per 100 grams and blueberry has 0.28mg of iron.

potassium

Quinoa has 123% more potassium than blueberry - quinoa has 172mg of potassium per 100 grams and blueberry has 77mg 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 blueberry contain significant amounts of lutein + zeaxanthin.

Quinoa Blueberry
beta-carotene 3 UG 32 UG
lutein + zeaxanthin 53 UG 80 UG

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more DHA than blueberry per 100 grams. Both quinoa and blueberry contain significant amounts of alpha linoleic acid (ALA).

Quinoa Blueberry
alpha linoleic acid 0.085 G 0.058 G
DHA 0.015 G ~
Total 0.1 G 0.058 G

omega 6s

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

Quinoa Blueberry
linoleic acid 0.974 G 0.088 G
other omega 6 0.003 G ~
Total 0.977 G 0.088 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 Blueberry .

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and Blueberry (Blueberries, raw) .

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FAQ

Does quinoa or blueberry contain more calories in 100 grams?
Quinoa is high in calories and blueberry has 50% less calories than quinoa - quinoa has 120 calories in 100g and blueberry has 57 calories.

Does quinoa or blueberry have more carbohydrates?
By weight, blueberry has 30% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and blueberry has 14.5g of carbohydrates.