Cooked wild rice vs Quinoa, cooked

Cooked wild riceQuinoa, cooked
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 222 calories in quinoa, cooked (1 cup, 185 g). Both get most of their calories from carbohydrate.

More in cooked wild rice: niacin (2.8×). More in quinoa, cooked: manganese (2.5×), copper, magnesium (2.3×), phosphorus (2.1×) and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%37.5%75%
  • Manganese0.46 mg · 1.2 mg
    20%51%
  • Copper0.2 mg · 0.36 mg
    22%39%
  • Magnesium52.5 mg · 118 mg
    12%28%
  • Phosphorus134 mg · 281 mg
    11%22%
  • Iron0.98 mg · 2.8 mg
    5%15%
  • Thiamin (B1)0.085 mg · 0.2 mg
    7%16%
  • Folate42.6 µg · 77.7 µg
    11%19%
  • Niacin (B3)2.1 mg · 0.76 mg
    13%5%
  • Fiber3 g · 5.2 g
    11%19%
  • Selenium1.3 µg · 5.2 µg
    2%9%
  • Vitamin E0.39 mg · 1.2 mg
    3%8%
  • Choline16.7 mg · 42.5 mg
    3%8%
  • Riboflavin (B2)0.14 mg · 0.2 mg
    11%16%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein6.5 g · 8.1 g13%·16%
  • Total fat0.56 g · 3.6 g1%·5%
  • Saturated fatlimit0.08 g · 0.43 g<1%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates35 g · 39.4 g13%·14%
  • Sodiumlimit4.9 mg · 12.9 mg<1%·1%
  • Potassium166 mg · 318 mg4%·7%
  • Calcium4.9 mg · 31.4 mg<1%·2%
  • Zinc2.2 mg · 2 mg20%·18%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.82 µg · 0 µg1%·0%
  • Vitamin B60.22 mg · 0.23 mg13%·13%
  • Vitamin B120 µg · 0 µg0%·0%

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
Cooked wild rice vs Quinoa, cooked: nutrition compared | MyFoodAnalysis