Quinoa, cooked vs Cooked brown rice

Calories are within 5% of each other (120 and 124 per 100 g).

Per 100 g Per 100 calories

Quinoa, cooked has

8.4×

the folate · 42 vs 5 µg

Quinoa, cooked has

3.7×

the iron · 1.5 vs 0.4 mg

Quinoa, cooked has

2.8×

the fiber · 2.8 vs 1 g

Quinoa, cookedSR Legacy 168917Cooked brown riceSurvey (FNDDS) 2710789

per 100 g

120 kcal

Calories

124 kcal

4.4 g

Protein

2.5 g

1.9 g

Total fat

1.1 g

0.23 g

Saturated fat

0.2 g

21.3 g

Carbohydrates

25.9 g

2.8 g

Fiber

1 g

0.87 g

Sugars

0.22 g

7 mg

Sodium

3 mg

172 mg

Potassium

80 mg

17 mg

Calcium

5 mg

64 mg

Magnesium

40 mg

1.5 mg

Iron

0.4 mg

1.1 mg

Zinc

0.63 mg

42 µg

Folate

5 µg

Values as USDA FoodData Central reports them. Missing values are shown as “not reported”, never as zero. For exploring the data, not dietary advice.

Compare Quinoa, cooked withWhite rice, cooked Quinoa flour Uncooked quinoa Ancient Harvest corn and quinoa pasta, cooked