Cooked wild rice vs Quinoa flour
In short
For the same 100 calories you eat 99 g of cooked wild rice or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
More in cooked wild rice: niacin (4×), zinc and vitamin B6 (2.3×). More in quinoa flour: manganese. Everything else is within 4% of a day's needs.
Calories, and where they come from
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 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.
- Manganese0.28 mg · 0.53 mg12%23%
- Niacin (B3)1.3 mg · 0.32 mg8%2%
- Zinc1.3 mg · 0.73 mg12%7%
- Vitamin B60.13 mg · 0.059 mg8%3%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein4 g · 3.2 g8%·6%
- Total fat0.34 g · 1.7 g<1%·2%
- Carbohydrates21.1 g · 18.4 g8%·7%
- Fiber1.8 g · 1.7 g6%·6%
- Sodiumlimit3 mg · 1.7 mg<1%·<1%
- Potassium100 mg · 146 mg2%·3%
- Calcium3 mg · 9.9 mg<1%·1%
- Iron0.59 mg · 1.2 mg3%·7%
- Magnesium31.7 mg · 43.3 mg8%·10%
- Phosphorus81.2 mg · 97.6 mg6%·8%
- Copper0.12 mg · 0.13 mg13%·14%
- Selenium0.79 µg · 1.1 µg1%·2%
- Thiamin (B1)0.051 mg · 0.091 mg4%·8%
- Riboflavin (B2)0.086 mg · 0.084 mg7%·6%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Quinoa flour (Foundation 2512372). 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.