Quinoa has been used for thousands of years in it’s native Andes Mountains of South America. It can be used in the same way you would use rice. It’s packed with vitamins and minerals, but these vary depending on whether it’s cooked or uncooked. I wanted to briefly compare the two so you can see how much better uncooked Quinoa is for its nutrient load.
NOTE: I am only going to show the nutrient if the quinoa has more than 10% of our daily recommended dose:
| Nutrient | 1 Cup Uncooked Quncoa | 1 Cup Cooked Quinoa |
| Vitamin E | 21% | |
| Thiamin | 41% | 13% |
| Riboflavin | 32% | 12% |
| Niacin | 13% | |
| Vitamin B6 | 41% | 11% |
| Folate (folic acid) | 78% | 19% |
| Pantothenic acid | 13% | |
| Iron | 43% | 15% |
| Magnesium | 84% | 30% |
| Phosphorus | 78% | |
| Potassium | 27% | |
| Zinc | 35% | 13% |
| Copper | 50% | 18% |
| Manganese | 173% | 58% |
| Selenium | 21% |
Data was taken from Self Nutrition Data website. Follow these links for the specific pages on their site:
Cooked, and Uncooked Quinoa.