Quinoa vs. Lemon
Nutrition comparison of Cooked Quinoa and Lemon
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
cooked
quinoa
versus
lemon
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in quinoa and lemon:
- Both lemon and quinoa are high in dietary fiber.
- Lemon has 56% less carbohydrates than quinoa.
- Lemon is an excellent source of Vitamin C.
- Quinoa has more thiamin, riboflavin, niacin and folate, however, lemon contains more pantothenic acid.
USDA sources for nutritional information: Quinoa (Quinoa, cooked) and Lemon (Lemons, raw, without peel) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and lemon has 76% less calories than quinoa - lemon has 29 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to lemon per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for lemon, 10:84:6 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Quinoa | Lemon | |
|---|---|---|
| Protein | 15% | 10% |
| Carbohydrates | 71% | 84% |
| Fat | 15% | 6% |
| Alcohol | ~ | ~ |
carbohydrates
Lemon has 56% less carbohydrates than quinoa - lemon has 9.3g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both lemon and quinoa are high in dietary fiber. is very similar to lemon for dietary fiber - lemon has 2.8g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Lemon and quinoa contain similar amounts of sugar - lemon has 2.5g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
Quinoa has 300% more protein than lemon - lemon has 1.1g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both lemon and quinoa are low in saturated fat - lemon has 0.04g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
Vitamins
Vitamin C
Lemon is an excellent source of Vitamin C and it has more Vitamin C than quinoa - lemon has 53mg of Vitamin C per 100 grams and quinoa does not contain significant amounts.
Vitamin A
Lemon and quinoa contain similar amounts of Vitamin A - lemon has 1ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Lemon and quinoa contain similar amounts of Vitamin E - lemon has 0.15mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
The B Vitamins
Quinoa has more thiamin, riboflavin, niacin and folate, however, lemon contains more pantothenic acid. Both quinoa and lemon contain significant amounts of Vitamin B6.
| Quinoa | Lemon | |
|---|---|---|
| Thiamin | 0.107 MG | 0.04 MG |
| Riboflavin | 0.11 MG | 0.02 MG |
| Niacin | 0.412 MG | 0.1 MG |
| Pantothenic acid | ~ | 0.19 MG |
| Vitamin B6 | 0.123 MG | 0.08 MG |
| Folate | 42 UG | 11 UG |
Minerals
calcium
Lemon has 53% more calcium than quinoa - lemon has 26mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
Quinoa has 148% more iron than lemon - lemon has 0.6mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Lemon and quinoa contain similar amounts of potassium - lemon has 138mg 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 lemon contain small amounts of beta-carotene.
| Quinoa | Lemon | |
|---|---|---|
| beta-carotene | 3 UG | 3 UG |
| lutein + zeaxanthin | 53 UG | 11 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 lemon per 100 grams.
| Quinoa | Lemon | |
|---|---|---|
| alpha linoleic acid | 0.085 G | 0.026 G |
| DHA | 0.015 G | ~ |
| Total | 0.1 G | 0.026 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than lemon per 100 grams.
| Quinoa | Lemon | |
|---|---|---|
| linoleic acid | 0.974 G | 0.063 G |
| other omega 6 | 0.003 G | ~ |
| Total | 0.977 G | 0.063 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Cooked Quinoa g
()
|
Daily Values (%) |
Lemon g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does lemon or quinoa contain more calories in 100 grams?Quinoa is high in calories and lemon has 80% less calories than quinoa - lemon has 29 calories in 100g and quinoa has 120 calories.
Does lemon or quinoa have more carbohydrates?
By weight, lemon has 60% fewer carbohydrates than quinoa - lemon has 9.3g of carbs for 100g and quinoa has 21.3g of carbohydrates.