Cooked wild rice vs Quinoa, cooked

Cooked wild riceQuinoa, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 83 g of quinoa, cooked. Both get most of their calories from carbohydrate.

More in cooked wild rice: niacin (3.7×). More in quinoa, cooked: manganese, magnesium and copper. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 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 calories 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%12.5%25%
  • Manganese0.28 mg · 0.53 mg
    12%23%
  • Niacin (B3)1.3 mg · 0.34 mg
    8%2%
  • Magnesium31.7 mg · 53.3 mg
    8%13%
  • Copper0.12 mg · 0.16 mg
    13%18%

Show as: bars · dots

Where they are alike

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

  • Protein4 g · 3.7 g8%·7%
  • Total fat0.34 g · 1.6 g<1%·2%
  • Saturated fatlimit0.049 g · 0.19 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 17.8 g8%·6%
  • Fiber1.8 g · 2.3 g6%·8%
  • Sodiumlimit3 mg · 5.8 mg<1%·<1%
  • Potassium100 mg · 143 mg2%·3%
  • Calcium3 mg · 14.2 mg<1%·1%
  • Iron0.59 mg · 1.2 mg3%·7%
  • Phosphorus81.2 mg · 127 mg6%·10%
  • Zinc1.3 mg · 0.91 mg12%·8%
  • Selenium0.79 µg · 2.3 µg1%·4%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.53 mg2%·4%
  • Vitamin K0.5 µg · 0 µg<1%·0%
  • Thiamin (B1)0.051 mg · 0.089 mg4%·7%
  • Riboflavin (B2)0.086 mg · 0.092 mg7%·7%
  • Vitamin B60.13 mg · 0.1 mg8%·6%
  • Folate25.7 µg · 35 µg6%·9%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 19.2 mg2%·3%

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