Quinoa vs brown rice

Where they differ

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

• Manganese51% vs 86%

  1.2 mg vs 2 mg

• Niacin (B3)5% vs 32%

  0.76 mg vs 5.2 mg

• Copper39% vs 24%

  0.36 mg vs 0.21 mg

• Folate19% vs 5%

  77.7 µg vs 18.2 µg

• Thiamin (B1)16% vs 30%

  0.2 mg vs 0.36 mg

• Selenium9% vs 21%

  5.2 µg vs 11.7 µg

• Magnesium28% vs 19%

  118 mg vs 78.8 mg

• Iron15% vs 6%

  2.8 mg vs 1.1 mg

• Fiber19% vs 12%

  5.2 g vs 3.2 g

• Phosphorus22% vs 17%

  281 mg vs 208 mg

• Vitamin E8% vs 2%

  1.2 mg vs 0.34 mg

• Zinc18% vs 13%

  2 mg vs 1.4 mg

• Protein16% vs 11%

  8.1 g vs 5.5 g

• Riboflavin (B2)16% vs 11%

  0.2 mg vs 0.14 mg

• Carbohydrates14% vs 19%

  39.4 g vs 51.7 g

• Choline8% vs 3%

  42.5 mg vs 18.6 mg

Show as: bars · dots

Where they are alike

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

• Total fat3.6 g · 2 g5%·3%
• Saturated fatlimit0.43 g · 0.53 g2%·3%
• Cholesterollimit0 mg · 0 mg0%·0%
• Sodiumlimit12.9 mg · 8.1 mg1%·<1%
• Potassium318 mg · 174 mg7%·4%
• Calcium31.4 mg · 6.1 mg2%·<1%
• Vitamin A0 µg · 0 µg0%·0%
• Vitamin C0 mg · 0 mg0%·0%
• Vitamin D0 µg · 0 µg0%·0%
• Vitamin K0 µg · 0.4 µg0%·<1%
• Vitamin B60.23 mg · 0.25 mg13%·15%
• Vitamin B120 µg · 0 µg0%·0%