Cooked wild rice vs Quinoa, cooked

Cooked wild riceQuinoa, cooked
Same weightSame caloriesOne serving

In short

Gram for gram, there are 19% more calories in quinoa, cooked than in cooked wild rice (120 vs 101 in 100 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: niacin (3.1×). More in quinoa, cooked: manganese (2.2×), copper, magnesium (2×), phosphorus and 3 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat

Quinoa, cooked120 cal

4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Manganese0.28 mg · 0.63 mg
    12%27%
  • Copper0.12 mg · 0.19 mg
    13%21%
  • Magnesium32 mg · 64 mg
    8%15%
  • Phosphorus82 mg · 152 mg
    7%12%
  • Niacin (B3)1.3 mg · 0.41 mg
    8%3%
  • Iron0.6 mg · 1.5 mg
    3%8%
  • Thiamin (B1)0.052 mg · 0.11 mg
    4%9%
  • Folate26 µg · 42 µg
    7%11%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein4 g · 4.4 g8%·9%
  • Total fat0.34 g · 1.9 g<1%·2%
  • Saturated fatlimit0.049 g · 0.23 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.3 g · 21.3 g8%·8%
  • Fiber1.8 g · 2.8 g6%·10%
  • Sodiumlimit3 mg · 7 mg<1%·<1%
  • Potassium101 mg · 172 mg2%·4%
  • Calcium3 mg · 17 mg<1%·1%
  • Zinc1.3 mg · 1.1 mg12%·10%
  • Selenium0.8 µg · 2.8 µg1%·5%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.63 mg2%·4%
  • Vitamin K0.5 µg · 0 µg<1%·0%
  • Riboflavin (B2)0.087 mg · 0.11 mg7%·8%
  • Vitamin B60.14 mg · 0.12 mg8%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.2 mg · 23 mg2%·4%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Quinoa, cooked (SR Legacy 168917). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

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Compare Cooked wild rice withQuinoa flourUncooked quinoaAncient Harvest corn and quinoa pasta, cookedRaw wild rice