Cooked brown rice vs Uncooked quinoa

Uncooked quinoa has 3.0× the calories of Cooked brown rice (368 vs 124 per 100 g).

Per 100 g Per 100 calories

Uncooked quinoa has

12×

the folate · 50 vs 4 µg

Uncooked quinoa has

3.8×

the iron · 1.2 vs 0.32 mg

Uncooked quinoa has

2.4×

the fiber · 1.9 vs 0.81 g

Cooked brown riceSurvey (FNDDS) 2710789Uncooked quinoaSR Legacy 168874

per 100 calories

2 g

Protein

3.8 g

0.9 g

Total fat

1.6 g

0.16 g

Saturated fat

0.19 g

20.9 g

Carbohydrates

17.4 g

0.81 g

Fiber

1.9 g

0.18 g

Sugars

not reported

2.4 mg

Sodium

1.4 mg

64.5 mg

Potassium

153 mg

4 mg

Calcium

12.8 mg

32.3 mg

Magnesium

53.5 mg

0.32 mg

Iron

1.2 mg

0.51 mg

Zinc

0.84 mg

0 µg

Vitamin A

0.27 µg

4 µg

Folate

50 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 Quinoa, cooked Ancient Harvest corn and quinoa pasta, cooked White rice, cooked