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

8.7×

the folate · 35 vs 4 µg

Quinoa, cooked has

3.8×

the iron · 1.2 vs 0.32 mg

Quinoa, cooked has

2.9×

the fiber · 2.3 vs 0.81 g

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

per 100 calories

3.7 g

Protein

2 g

1.6 g

Total fat

0.9 g

0.19 g

Saturated fat

0.16 g

17.8 g

Carbohydrates

20.9 g

2.3 g

Fiber

0.81 g

0.72 g

Sugars

0.18 g

5.8 mg

Sodium

2.4 mg

143 mg

Potassium

64.5 mg

14.2 mg

Calcium

4 mg

53.3 mg

Magnesium

32.3 mg

1.2 mg

Iron

0.32 mg

0.91 mg

Zinc

0.51 mg

35 µg

Folate

4 µg

Values as USDA FoodData Central reports them, scaled to 100 calories of each food. 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