Quinoa vs brown rice
In short
For the same 100 calories you eat 83 g of quinoa or 81 g of brown rice. Both get most of their calories from carbohydrate.
More in quinoa: copper, folate (4.8×), magnesium and iron (2.7×). More in brown rice: manganese, niacin (6.1×), thiamin and selenium (2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese23% vs 34%
0.53 mg vs 0.79 mg
- Niacin (B3)2% vs 13%
0.34 mg vs 2.1 mg
- Copper18% vs 10%
0.16 mg vs 0.086 mg
- Folate9% vs 2%
35 µg vs 7.3 µg
- Magnesium13% vs 8%
53.3 mg vs 31.7 mg
- Thiamin (B1)7% vs 12%
0.089 mg vs 0.14 mg
- Iron7% vs 3%
1.2 mg vs 0.46 mg
- Selenium4% vs 9%
2.3 µg vs 4.7 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.2 g7%·4%
- Total fat1.6 g · 0.79 g2%·1%
- Saturated fatlimit0.19 g · 0.21 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 20.8 g6%·8%
- Fiber2.3 g · 1.3 g8%·5%
- Sodiumlimit5.8 mg · 3.3 mg<1%·<1%
- Potassium143 mg · 69.9 mg3%·1%
- Calcium14.2 mg · 2.4 mg1%·<1%
- Phosphorus127 mg · 83.7 mg10%·7%
- Zinc0.91 mg · 0.58 mg8%·5%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.53 mg · 0.14 mg4%·1%
- Vitamin K0 µg · 0.16 µg0%·<1%
- Riboflavin (B2)0.092 mg · 0.056 mg7%·4%
- Vitamin B60.1 mg · 0.1 mg6%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 7.5 mg3%·1%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked brown long-grain rice (SR Legacy 169704). 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.