Cooked wild rice vs Quinoa, cooked
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
4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese12% vs 27%
0.28 mg vs 0.63 mg
- Copper13% vs 21%
0.12 mg vs 0.19 mg
- Magnesium8% vs 15%
32 mg vs 64 mg
- Phosphorus7% vs 12%
82 mg vs 152 mg
- Niacin (B3)8% vs 3%
1.3 mg vs 0.41 mg
- Iron3% vs 8%
0.6 mg vs 1.5 mg
- Thiamin (B1)4% vs 9%
0.052 mg vs 0.11 mg
- Folate7% vs 11%
26 µg vs 42 µg
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.