Cooked wild rice vs Uncooked quinoa

Cooked wild riceUncooked quinoa
Same weightSame caloriesOne serving

In short

One serving each: 166 calories in cooked wild rice (1 cup, 164 g), 626 calories in uncooked quinoa (1 cup, 170 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (7.5×), copper (5.1×), folate (7.3×), magnesium (6.4×) and 17 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%87.5%175%
  • Manganese0.46 mg · 3.5 mg
    20%150%
  • Copper0.2 mg · 1 mg
    22%111%
  • Folate42.6 µg · 313 µg
    11%78%
  • Magnesium52.5 mg · 335 mg
    12%80%
  • Phosphorus134 mg · 777 mg
    11%62%
  • Thiamin (B1)0.085 mg · 0.61 mg
    7%51%
  • Iron0.98 mg · 7.8 mg
    5%43%
  • Vitamin B60.22 mg · 0.83 mg
    13%49%
  • Protein6.5 g · 24 g
    13%48%
  • Fiber3 g · 11.9 g
    11%43%
  • Riboflavin (B2)0.14 mg · 0.54 mg
    11%42%
  • Zinc2.2 mg · 5.3 mg
    20%48%
  • Carbohydrates35 g · 109 g
    13%40%
  • Vitamin E0.39 mg · 4.1 mg
    3%28%
  • Selenium1.3 µg · 14.4 µg
    2%26%
  • Pantothenic acid (B5)0.25 mg · 1.3 mg
    5%26%
  • Choline16.7 mg · 119 mg
    3%22%
  • Potassium166 mg · 957 mg
    4%20%
  • Total fat0.56 g · 10.3 g
    1%13%
  • Calcium4.9 mg · 79.9 mg
    <1%6%
  • Saturated fatlimit0.08 g · 1.2 g
    <1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit4.9 mg · 8.5 mg<1%·<1%
  • Vitamin A0 µg · 1.7 µg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0.82 µg · 0 µg1%·0%
  • Niacin (B3)2.1 mg · 2.6 mg13%·16%
  • 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
Cooked wild rice vs Uncooked quinoa: nutrition compared | MyFoodAnalysis