Cooked wild rice vs Uncooked quinoa

Cooked wild riceUncooked quinoa
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 99 g of cooked wild rice or 27 g of uncooked quinoa. Both get most of their calories from carbohydrate.

More in cooked wild rice: niacin (3.1×) and zinc. More in uncooked quinoa: manganese, folate, magnesium and copper. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 g fat

Uncooked quinoa100 cal

27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 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.

0%12.5%25%
  • Manganese0.28 mg · 0.55 mg
    12%24%
  • Folate25.7 µg · 50 µg
    6%13%
  • Niacin (B3)1.3 mg · 0.41 mg
    8%3%
  • Magnesium31.7 mg · 53.5 mg
    8%13%
  • Copper0.12 mg · 0.16 mg
    13%18%
  • Zinc1.3 mg · 0.84 mg
    12%8%

Show as: bars · dots

Where they are alike

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

  • Protein4 g · 3.8 g8%·8%
  • Total fat0.34 g · 1.6 g<1%·2%
  • Saturated fatlimit0.049 g · 0.19 g<1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 17.4 g8%·6%
  • Fiber1.8 g · 1.9 g6%·7%
  • Sodiumlimit3 mg · 1.4 mg<1%·<1%
  • Potassium100 mg · 153 mg2%·3%
  • Calcium3 mg · 12.8 mg<1%·1%
  • Iron0.59 mg · 1.2 mg3%·7%
  • Phosphorus81.2 mg · 124 mg6%·10%
  • Selenium0.79 µg · 2.3 µg1%·4%
  • Vitamin A0 µg · 0.27 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.24 mg · 0.66 mg2%·4%
  • Vitamin K0.5 µg · 0 µg<1%·0%
  • Thiamin (B1)0.051 mg · 0.098 mg4%·8%
  • Riboflavin (B2)0.086 mg · 0.086 mg7%·7%
  • Pantothenic acid (B5)0.15 mg · 0.21 mg3%·4%
  • Vitamin B60.13 mg · 0.13 mg8%·8%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline10.1 mg · 19.1 mg2%·3%

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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