Hello, It has been a long Vacation week. My kids have been off of school and with them home, nothing gets done. That means no blogging for me!!
However; I did find a few minutes today to write on something that has been on my mind since one of my clients asked me this question "What is the nutritional difference between Quinoa and Oats".
Thank You, Angela:)
Note: This comparison is for cooked quinoa and cooked oats.
Comparison Of Nutritional Value of Oatmeal And Quinoa
Both these grains are highly nutritious and can be used to make a wide variety of dishes. So, let us see a nutritional comparison of both.
A single cup serving of 234g cooked oatmeal provides :
- Calories – 166
- Total fat – 4g (5% Daily Value reqd. by body (DV))
- Saturated fat – 1g (4% DV)
- Trans Fat - 0g
- Cholesterol – 0mg (0% DV)
- Sodium – 9mg (0% DV)
- Total carbohydrates – 32g (11% DV)
- Dietary fiber – 4g (16% DV)
- Sugars - 1g
- Protein – 6g
- Calcium – 2%
- Iron – 12%
- Vitamin C – 0%
- Vitamin A – 0%
The percent daily value is calculated on a normal 2,000 calorie diet. This will vary with different individuals. This food is low in cholesterol and saturated fat and is an excellent source of phosphorous, manganese and selenium. It is suggested that complementing oatmeal with other foods rich in amino acids can improve the quality of protein.
The following is a nutritional profile of cooked quinoa.
For a serving size of 185g
- Calories 222
- Calories from fat 32
- Total fat 4g (16% DV)
- Saturated fat (0% DV)
- Cholesterol 0mg (0% DV)
- Sodium 13mg (1% DV)
- Total carbohydrates 39g (13% DV)
- Dietary fiber 5g (21% DV)
- Protein 8g (48% DV)
- Vitamin A 0%
- Vitamin C 0%
- Calcium 3%
- Iron 15%
DV refers to percent daily value that is based on 2,000 calorie diet. Each person’s DV will vary depending on daily needs. The nutritional opinion is that this food is very low in sodium and cholesterol and low in saturated fats. It is also a good source of magnesium, phosphorous, folate and manganese.
As far as protein content is concerned, quinoa which has been compared to dried whole milk has higher protein content, especially essential amino acids like threonine, lysine and methionine. For example, ½ cup uncooked oatmeal gives 5g protein and uncooked quinoa 12g protein.
For more information log onto
http://www.thesuperfoods.net/
Also, Quinoas protein is what makes this such a super food.
Protein in Quinoa:
One of the best reasons to enjoy quinoa is because it has a high-protein content, which makes it a great
cholesterol-free and low-fat source of protein for vegetarians and vegans. According to the USDA nutrient database,
1 cup of cooked quinoa (185 g) contains 8.14 grams of protein. To put that in reference, the recommended daily protein intake is about 56 grams for most men and 46 for most women.
One of our favorite Quinoa meals is a Mexican style Quinoa....
Make Quinoa according to package. 1 cup of quinoa makes 3 cups cooked. So, I take the 3 cups and mix in a can of diced tomatoes seasoned how you like or we use homemade salsa. Then, mix in your seasonings of cumin, chili powder, red pepper flakes. Add in cilantro, lime and some green onions. Then, add in some black beans and top with cheese. Bake at 350 until cheese is melted. Enjoy!!
Enjoy this wicked cold day!!!
These are the Nori (sea weed)sheets I used. 70 percent of my daily Iodine needs are met by one full sheet. 
12 More days until spring!!!