Cooked wild rice vs Uncooked quinoa

Cooked wild riceUncooked quinoa
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.6 times as many calories in uncooked quinoa as in cooked wild rice (368 vs 101 in 100 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (7.2×), copper (4.9×), folate (7.1×), magnesium (6.2×) and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 g fat

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 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 g 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%50%100%
  • Manganese0.28 mg · 2 mg
    12%88%
  • Copper0.12 mg · 0.59 mg
    13%66%
  • Folate26 µg · 184 µg
    7%46%
  • Magnesium32 mg · 197 mg
    8%47%
  • Phosphorus82 mg · 457 mg
    7%37%
  • Thiamin (B1)0.052 mg · 0.36 mg
    4%30%
  • Iron0.6 mg · 4.6 mg
    3%25%
  • Vitamin B60.14 mg · 0.49 mg
    8%29%
  • Protein4 g · 14.1 g
    8%28%
  • Fiber1.8 g · 7 g
    6%25%
  • Riboflavin (B2)0.087 mg · 0.32 mg
    7%24%
  • Zinc1.3 mg · 3.1 mg
    12%28%
  • Carbohydrates21.3 g · 64.2 g
    8%23%
  • Vitamin E0.24 mg · 2.4 mg
    2%16%
  • Selenium0.8 µg · 8.5 µg
    1%15%
  • Pantothenic acid (B5)0.15 mg · 0.77 mg
    3%15%
  • Choline10.2 mg · 70.2 mg
    2%13%
  • Potassium101 mg · 563 mg
    2%12%
  • Total fat0.34 g · 6.1 g
    <1%8%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.049 g · 0.71 g<1%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit3 mg · 5 mg<1%·<1%
  • Calcium3 mg · 47 mg<1%·4%
  • Vitamin A0 µg · 1 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.5 µg · 0 µg<1%·0%
  • Niacin (B3)1.3 mg · 1.5 mg8%·10%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C.

From USDA FoodData Central: Cooked wild rice (SR Legacy 168897), Uncooked quinoa (SR Legacy 168874). 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 flourQuinoa, cookedAncient Harvest corn and quinoa pasta, cookedRaw wild rice