Rowal, raw vs Quinoa, uncooked
Nutrition comparison per 100 g.
Rowal, raw
110 kcal
Quinoa, uncooked
368 kcal
Calories
110 kcal
368 kcal
Protein
2.3 g
14.1 g
Carbs
23.9 g
64.2 g
Fiber
6.2 g
7.0 g
Sugars
14.1 g
~
Fat
2.0 g
6.1 g
Sodium
4 mg
5 mg
Key takeaways
- Rowal, raw has 70% fewer calories (110 kcal vs 368 kcal).
- Quinoa, uncooked has more protein (14.1 g vs 2.3 g).
- Rowal, raw has more carbs (23.9 g vs 64.2 g).
- Quinoa, uncooked has more fiber (7.0 g vs 6.2 g).
- Rowal, raw has more fat (2.0 g vs 6.1 g).
| Macronutrients | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Calories | 110 kcal | 368 kcal |
| Protein | 2.3 g | 14.1 g |
| Total Fat | 2.0 g | 6.1 g |
| Total Carbohydrate | 23.9 g | 64.2 g |
| Dietary Fiber | 6.2 g | 7.0 g |
| Total Sugars | 14.1 g | ~ |
| Water | 71.4 g | 13.3 g |
| Carbohydrates | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Total Carbohydrate | 23.9 g | 64.2 g |
| Dietary Fiber | 6.2 g | 7.0 g |
| Starch | ~ | 52.2 g |
| Total Sugars | 14.1 g | ~ |
| Fats & Fatty Acids | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Total Fat | 2.0 g | 6.1 g |
| Saturated Fat | 0.2 g | 0.7 g |
| Monounsaturated Fat | ~ | 1.6 g |
| Polyunsaturated Fat | ~ | 3.3 g |
| Trans Fat | 0.0 g | ~ |
| Omega-3 Fatty Acids | ~ | 260.0 mg |
| Omega-6 Fatty Acids | ~ | 2,977.0 mg |
| Protein & Amino Acids | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Protein | 2.3 g | 14.1 g |
| Histidine | ~ | 407.0 mg |
| Isoleucine | ~ | 504.0 mg |
| Leucine | ~ | 840.0 mg |
| Lysine | ~ | 766.0 mg |
| Methionine | ~ | 309.0 mg |
| Phenylalanine | ~ | 593.0 mg |
| Threonine | ~ | 421.0 mg |
| Tryptophan | ~ | 167.0 mg |
| Valine | ~ | 594.0 mg |
| Alanine | ~ | 588.0 mg |
| Arginine | ~ | 1,091.0 mg |
| Aspartic Acid | ~ | 1,134.0 mg |
| Cystine | ~ | 203.0 mg |
| Glutamic Acid | ~ | 1,865.0 mg |
| Glycine | ~ | 694.0 mg |
| Proline | ~ | 773.0 mg |
| Serine | ~ | 567.0 mg |
| Tyrosine | ~ | 267.0 mg |
| Vitamins | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Vitamin A (RAE) | 19.0 mcg | 1.0 mcg |
| Vitamin C | 25.8 mg | ~ |
| Vitamin D | ~ | 0.0 mcg |
| Vitamin E | ~ | 2.4 mg |
| Vitamin K | ~ | 0.0 mcg |
| Thiamin (B1) | ~ | 0.4 mg |
| Riboflavin (B2) | ~ | 0.3 mg |
| Niacin (B3) | ~ | 1.5 mg |
| Vitamin B6 | ~ | 0.5 mg |
| Folate (B9) | ~ | 184.0 mcg |
| Vitamin B12 | ~ | 0.0 mcg |
| Pantothenic Acid (B5) | ~ | 0.8 mg |
| Choline | ~ | 70.2 mg |
| Betaine | ~ | 630.4 mg |
| Minerals | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Calcium | 15.0 mg | 47.0 mg |
| Iron | 2.2 mg | 4.6 mg |
| Magnesium | 32.0 mg | 197.0 mg |
| Phosphorus | 52.0 mg | 457.0 mg |
| Potassium | 131.0 mg | 563.0 mg |
| Sodium | 4.0 mg | 5.0 mg |
| Zinc | 0.4 mg | 3.1 mg |
| Copper | 1.1 mg | 0.6 mg |
| Manganese | 0.2 mg | 2.0 mg |
| Selenium | ~ | 8.5 mcg |
| Sterols | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Cholesterol | ~ | 0.0 mg |
| Other | Rowal, raw | Quinoa, uncooked |
|---|---|---|
| Ash | 0.4 g | 2.4 g |
Frequently asked questions
Which has fewer calories, Rowal, raw or Quinoa, uncooked?
Rowal, raw has fewer calories: 110 kcal for Rowal, raw vs 368 kcal for Quinoa, uncooked per 100 g.
Which has more protein, Rowal, raw or Quinoa, uncooked?
Quinoa, uncooked has more protein: 2.3 g for Rowal, raw vs 14.1 g for Quinoa, uncooked per 100 g.
Which has more fiber, Rowal, raw or Quinoa, uncooked?
Quinoa, uncooked has more fiber: 6.2 g for Rowal, raw vs 7.0 g for Quinoa, uncooked per 100 g.
Is Rowal, raw or Quinoa, uncooked healthier?
Rowal, raw is lower in calories, and Quinoa, uncooked is higher in protein. The healthier choice depends on your goals — compare the full breakdown above to decide.