Quinoa vs Vegetable Soup

Per 100 g, Quinoa has 328 kcal and 13.1 g protein, while Vegetable Soup has 55 kcal and 2.2 g protein.

Quinoa

328
kcal per 100 g
13.1 g protein

Vegetable Soup

55
kcal per 100 g
2.2 g protein

Nutrition compared, per 100 g

Both foods are shown per 100 g so the numbers are directly comparable. A single serving of each is a different size, so serving-for-serving figures would not tell you much.

Nutrient Quinoa Vegetable Soup Difference
Calories Fewer calories for the same weight 328 kcal 55 kcal better 83%
Protein More protein helps with fullness and muscle 13.1 g better 2.2 g 83%
Carbs Lower carbs suits low-carb and diabetic diets 53.6 g 7.6 g better 86%
Fat Lower fat means lower calorie density 5.5 g 1.6 g better 71%
Fiber More fibre improves fullness and digestion 14.7 g better 3 g 80%
Sugar Less sugar means a gentler blood-sugar response 1.4 g better 1.6 g 13%
"Better" marks the more favourable value for a general healthy-eating goal, not a judgement about the food overall. Differences under 5% are treated as equivalent.

Which is better for weight loss?

Vegetable Soup

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 328 for Quinoa — about 83% fewer calories for the same weight on your plate. That does not make Quinoa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Which is better for muscle gain?

Quinoa

Quinoa is the stronger protein source, with 13.1 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Quinoa vs Vegetable Soup — common questions

Quinoa has more calories — about 328 kcal per 100 g compared with 55 kcal for Vegetable Soup.

Quinoa has more protein — 13.1 g per 100 g against 2.2 g for Vegetable Soup.

Vegetable Soup is the lighter choice at 55 kcal per 100 g against 328 for Quinoa — about 83% fewer calories for the same weight on your plate. That does not make Quinoa a bad food; it means the portion has to be smaller to fit the same calorie budget.

Quinoa is the stronger protein source, with 13.1 g per 100 g against 2.2 g for Vegetable Soup. To match that from Vegetable Soup you would have to eat roughly 6 times the volume, which is usually the limiting factor when you are trying to hit a protein target.

Yes. Combining them gives roughly 383 kcal and 15.3 g protein per 100 g of each. Indian meals are usually built from pairs like this, and mixing a grain with a protein source generally makes for a better-balanced plate than either on its own.

For most everyday goals Vegetable Soup has the edge, mainly on calorie density. Per 100 g, Quinoa has 328 kcal and 13.1 g protein, while Vegetable Soup has 55 kcal and 2.2 g protein. Healthy eating depends far more on total daily intake and portion size than on picking one of these two.
Full Quinoa nutrition & serving sizes
Full Vegetable Soup nutrition & serving sizes

Data source: nutrition values are drawn from the Indian Nutrient Databank (INDB), Vijayakumar et al., Curr Dev Nutr 2024;8(7):103790, used under CC BY 4.0, and derived from the ICMR-NIN Indian Food Composition Tables. Values vary with recipe, oil used and regional style.

General information only, not medical advice. See our disclaimer.