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

Each dot 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 gap is a small difference. Color says which food, never which is better.

0%12.5%25%
  • Manganese12% vs 23%

    0.28 mg vs 0.53 mg

  • Niacin (B3)8% vs 2%

    1.3 mg vs 0.34 mg

  • Magnesium8% vs 13%

    31.7 mg vs 53.3 mg

  • Copper13% vs 18%

    0.12 mg vs 0.16 mg

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.

vs
Compare Cooked wild rice withQuinoa flourUncooked quinoaAncient Harvest corn and quinoa pasta, cookedRaw wild rice
Cooked wild rice vs Quinoa, cooked: nutrition compared | MyFoodAnalysis