Cooked wild rice vs Quinoa flour
In short
One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in cooked wild rice: niacin. More in quinoa flour: manganese (4.4×), copper (2.4×), magnesium (3.1×), thiamin (4×) and 10 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat
100 g · 11.9 g protein · 69.5 g carbs · 6.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese20% vs 88%
0.46 mg vs 2 mg
- Copper22% vs 54%
0.2 mg vs 0.48 mg
- Magnesium12% vs 39%
52.5 mg vs 164 mg
- Thiamin (B1)7% vs 29%
0.085 mg vs 0.34 mg
- Iron5% vs 25%
0.98 mg vs 4.5 mg
- Phosphorus11% vs 30%
134 mg vs 369 mg
- Riboflavin (B2)11% vs 24%
0.14 mg vs 0.32 mg
- Carbohydrates13% vs 25%
35 g vs 69.5 g
- Fiber11% vs 22%
3 g vs 6.3 g
- Protein13% vs 24%
6.5 g vs 11.9 g
- Potassium4% vs 12%
166 mg vs 551 mg
- Total fat1% vs 8%
0.56 g vs 6.6 g
- Niacin (B3)13% vs 8%
2.1 mg vs 1.2 mg
- Zinc20% vs 25%
2.2 mg vs 2.8 mg
- Selenium2% vs 7%
1.3 µg vs 4.1 µg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit4.9 mg · 6.3 mg<1%·<1%
- Calcium4.9 mg · 37.6 mg<1%·3%
- Vitamin B60.22 mg · 0.22 mg13%·13%
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.