Archive for the ‘quinoa nutritional benefits’ category

Quinoa nutritional benefits

December 15th, 2010

Quinoa is getting more and more popular worldwide. It’s an amino acid rich protein that has a fluffy, crunchy and creamy texture when it’s cooked.

Thanks to George Mateljan and WHFoods website we can check the quinoa nutritional benefits (uncooked quinoa):

Quinoa, uncooked
(Note: “–” indicates data is¬†unavailable)
amount 0.25 cup
total weight 42.50 g
Basic Components
nutrient amount %DV
calories 158.95 8.83
calories from fat 22.19
calories from saturated fat 2.26
protein 5.57 g 11.14
carbohydrates 29.28 g 9.76
dietary fiber 2.51 g 10.04
soluble fiber – g
insoluble fiber – g
sugar – total – g
monosaccharides – g
disaccharides – g
other carbs – g
fat – total 2.47 g 3.80
saturated fat 0.25 g 1.25
mono fat 0.65 g 2.71
poly fat 1.00 g 4.17
trans fatty acids – g
cholesterol 0.00 mg 0.00
water 3.95 g
ash 1.23 g
Vitamins
nutrient amount %DV
vitamin A IU 0.00 IU 0.00
vitamin A RE 0.00 RE
A – carotenoid 0.00 RE 0.00
A – retinol 0.00 RE
A – beta carotene 0.00 mcg
thiamin – B1 0.08 mg 5.33
riboflavin – B2 0.17 mg 10.00
niacin – B3 1.25 mg 6.25
niacin equiv 2.27 mg
vitamin B6 0.09 mg 4.50
vitamin B12 0.00 mcg 0.00
biotin – mcg
vitamin C 0.00 mg 0.00
vitamin D IU 0.00 IU 0.00
vitamin D mcg 0.00 mcg
vitamin E alpha equiv 2.07 mg 10.35
vitamin E IU 3.08 IU
vitamin E mg 2.07 mg
folate 20.83 mcg 5.21
vitamin K – mcg
pantothenic acid 0.44 mg 4.40
Minerals
nutrient amount %DV
boron 0.00 mcg
calcium 25.50 mg 2.55
chloride 0.59 mg
chromium – mcg
copper 0.35 mg 17.50
fluoride – mg
iodine – mcg
iron 3.93 mg 21.83
magnesium 89.25 mg 22.31
manganese 0.96 mg 48.00
molybdenum – mcg
phosphorus 174.25 mg 17.43
potassium 314.50 mg 8.99
selenium – mcg
sodium 8.93 mg 0.37
zinc 1.40 mg 9.33
Saturated Fats
nutrient amount %DV
4:0 butyric 0.00 g
6:0 caproic 0.00 g
8:0 caprylic 0.00 g
10:0 capric 0.00 g
12:0 lauric 0.00 g
14:0 myristic 0.00 g
15:0 pentadecanoic 0.00 g
16:0 palmitic 0.00 g
17:0 margaric 0.00 g
18:0 stearic 0.00 g
20:0 arachidic 0.00 g
22:0 behenate 0.00 g
24:0 lignoceric 0.00 g
Mono Fats
nutrient amount %DV
14:1 myristol 0.00 g
15:1 pentadecenoic 0.00 g
16:1 palmitol 0.00 g
17:1 heptadecenoic 0.00 g
18:1 oleic 0.58 g
20:1 eicosen 0.03 g
22:1 erucic 0.04 g
24:1 nervonic 0.00 g
Poly Fats
nutrient amount %DV
18:2 linoleic 0.94 g
18:3 linolenic 0.06 g
18:4 stearidon 0.00 g
20:3 eicosatrienoic 0.00 g
20:4 arachidon 0.00 g
20:5 EPA 0.00 g
22:5 DPA 0.00 g
22:6 DHA 0.00 g
Other Fats
nutrient amount %DV
omega 3 fatty acids 0.06 g 2.50
omega 6 fatty acids 0.94 g
Amino Acids
nutrient amount %DV
alanine 0.26 g
arginine 0.39 g
aspartate 0.41 g
cystine 0.16 g 39.02
glutamate 0.66 g
glycine 0.29 g
histidine 0.13 g 10.08
isoleucine 0.20 g 17.39
leucine 0.33 g 13.04
lysine 0.31 g 13.19
methionine 0.11 g 14.86
phenylalanine 0.23 g 19.33
proline 0.17 g
serine 0.21 g
threonine 0.20 g 16.13
tryptophan 0.06 g 18.75
tyrosine 0.16 g 16.49
valine 0.25 g 17.01
Other
nutrient amount %DV
alcohol 0.00 g
caffeine 0.00 mg
artif sweetener total – mg
aspartame – mg
saccharin – mg
sugar alcohol – g
glycerol – g
inositol – g
mannitol – g
sorbitol – g
xylitol – g
organic acids – mg
acetic acid – mg
citric acid – mg
lactic acid – mg
malic acid – mg
choline – mg
taurine – mg
Source:

http://www.whfoods.com/genpage.php?tname=nutrientprofile&dbid=143