Rowal, raw vs Quinoa, cooked
Nutrition comparison per 100 g.
Rowal, raw
110 kcal
Quinoa, cooked
120 kcal
Calories
110 kcal
120 kcal
Protein
2.3 g
4.4 g
Carbs
23.9 g
21.3 g
Fiber
6.2 g
2.8 g
Sugars
14.1 g
~
Fat
2.0 g
1.9 g
Sodium
4 mg
7 mg
Key takeaways
- Rowal, raw has 8% fewer calories (110 kcal vs 120 kcal).
- Quinoa, cooked has more protein (4.4 g vs 2.3 g).
- Quinoa, cooked has fewer carbs (21.3 g vs 23.9 g).
- Rowal, raw has more fiber (6.2 g vs 2.8 g).
- Quinoa, cooked has less fat (1.9 g vs 2.0 g).
| Macronutrients | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Calories | 110 kcal | 120 kcal |
| Protein | 2.3 g | 4.4 g |
| Total Fat | 2.0 g | 1.9 g |
| Total Carbohydrate | 23.9 g | 21.3 g |
| Dietary Fiber | 6.2 g | 2.8 g |
| Total Sugars | 14.1 g | ~ |
| Water | 71.4 g | 71.6 g |
| Carbohydrates | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Total Carbohydrate | 23.9 g | 21.3 g |
| Dietary Fiber | 6.2 g | 2.8 g |
| Starch | ~ | 17.6 g |
| Total Sugars | 14.1 g | ~ |
| Fats & Fatty Acids | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Total Fat | 2.0 g | 1.9 g |
| Saturated Fat | 0.2 g | ~ |
| Trans Fat | 0.0 g | ~ |
| Protein & Amino Acids | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Protein | 2.3 g | 4.4 g |
| Histidine | ~ | 127.0 mg |
| Isoleucine | ~ | 157.0 mg |
| Leucine | ~ | 261.0 mg |
| Lysine | ~ | 239.0 mg |
| Methionine | ~ | 96.0 mg |
| Phenylalanine | ~ | 185.0 mg |
| Threonine | ~ | 131.0 mg |
| Tryptophan | ~ | 52.0 mg |
| Valine | ~ | 185.0 mg |
| Alanine | ~ | 183.0 mg |
| Arginine | ~ | 340.0 mg |
| Aspartic Acid | ~ | 353.0 mg |
| Cystine | ~ | 63.0 mg |
| Glutamic Acid | ~ | 580.0 mg |
| Glycine | ~ | 216.0 mg |
| Proline | ~ | 240.0 mg |
| Serine | ~ | 176.0 mg |
| Tyrosine | ~ | 83.0 mg |
| Vitamins | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | 0.0 mcg |
| Vitamin C | 25.8 mg | 0.0 mg |
| Vitamin E | ~ | 0.6 mg |
| Thiamin (B1) | ~ | 0.1 mg |
| Riboflavin (B2) | ~ | 0.1 mg |
| Niacin (B3) | ~ | 0.4 mg |
| Vitamin B6 | ~ | 0.1 mg |
| Folate (B9) | ~ | 42.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Minerals | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Calcium | 15.0 mg | 17.0 mg |
| Iron | 2.2 mg | 1.5 mg |
| Magnesium | 32.0 mg | 64.0 mg |
| Phosphorus | 52.0 mg | 152.0 mg |
| Potassium | 131.0 mg | 172.0 mg |
| Sodium | 4.0 mg | 7.0 mg |
| Zinc | 0.4 mg | 1.1 mg |
| Copper | 1.1 mg | 0.2 mg |
| Manganese | 0.2 mg | 0.6 mg |
| Selenium | ~ | 2.8 mcg |
| Sterols | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Rowal, raw | Quinoa, cooked |
|---|---|---|
| Ash | 0.4 g | 0.8 g |
Frequently asked questions
Which has fewer calories, Rowal, raw or Quinoa, cooked?
Rowal, raw has fewer calories: 110 kcal for Rowal, raw vs 120 kcal for Quinoa, cooked per 100 g.
Which has more protein, Rowal, raw or Quinoa, cooked?
Quinoa, cooked has more protein: 2.3 g for Rowal, raw vs 4.4 g for Quinoa, cooked per 100 g.
Which has more fiber, Rowal, raw or Quinoa, cooked?
Rowal, raw has more fiber: 6.2 g for Rowal, raw vs 2.8 g for Quinoa, cooked per 100 g.
Is Rowal, raw or Quinoa, cooked healthier?
Rowal, raw is lower in calories, and Quinoa, cooked is higher in protein. The healthier choice depends on your goals - compare the full breakdown above to decide.