Cooked wild rice vs Uncooked quinoa

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Manganese12% vs 88%

  0.28 mg vs 2 mg

• Copper13% vs 66%

  0.12 mg vs 0.59 mg

• Folate7% vs 46%

  26 µg vs 184 µg

• Magnesium8% vs 47%

  32 mg vs 197 mg

• Phosphorus7% vs 37%

  82 mg vs 457 mg

• Thiamin (B1)4% vs 30%

  0.052 mg vs 0.36 mg

• Iron3% vs 25%

  0.6 mg vs 4.6 mg

• Vitamin B68% vs 29%

  0.14 mg vs 0.49 mg

• Protein8% vs 28%

  4 g vs 14.1 g

• Fiber6% vs 25%

  1.8 g vs 7 g

• Riboflavin (B2)7% vs 24%

  0.087 mg vs 0.32 mg

• Zinc12% vs 28%

  1.3 mg vs 3.1 mg

• Carbohydrates8% vs 23%

  21.3 g vs 64.2 g

• Vitamin E2% vs 16%

  0.24 mg vs 2.4 mg

• Selenium1% vs 15%

  0.8 µg vs 8.5 µg

• Pantothenic acid (B5)3% vs 15%

  0.15 mg vs 0.77 mg

• Choline2% vs 13%

  10.2 mg vs 70.2 mg

• Potassium2% vs 12%

  101 mg vs 563 mg

• Total fat<1% vs 8%

  0.34 g vs 6.1 g

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%