Cooked brown rice vs Quinoa, cooked

Calories are within 5% of each other (124 and 120 per 100 g).

Per 100 g Per 100 calories

Quinoa, cooked has

8.7×

the folate · 35 vs 4 µg

Quinoa, cooked has

3.8×

the iron · 1.2 vs 0.32 mg

Quinoa, cooked has

2.9×

the fiber · 2.3 vs 0.81 g

Cooked brown riceSurvey (FNDDS) 2710789Quinoa, cookedSR Legacy 168917

per 100 calories

2 g

Protein

3.7 g

0.9 g

Total fat

1.6 g

0.16 g

Saturated fat

0.19 g

20.9 g

Carbohydrates

17.8 g

0.81 g

Fiber

2.3 g

0.18 g

Sugars

0.72 g

2.4 mg

Sodium

5.8 mg

64.5 mg

Potassium

143 mg

4 mg

Calcium

14.2 mg

32.3 mg

Magnesium

53.3 mg

0.32 mg

Iron

1.2 mg

0.51 mg

Zinc

0.91 mg

4 µg

Folate

35 µg

Values as USDA FoodData Central reports them, scaled to 100 calories of each food. Missing values are shown as “not reported”, never as zero. For exploring the data, not dietary advice.

Compare Cooked brown rice withQuinoa flour Uncooked quinoa Ancient Harvest corn and quinoa pasta, cooked White rice, cooked