Quinoa vs white rice

Quinoa, cookedCooked enriched long-grain white rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 8% more calories in white rice than in quinoa (130 vs 120 in 100 g). Both get most of their calories from carbohydrate.

More in quinoa: copper (2.8×), magnesium (5.3×), phosphorus (3.5×), fiber (7×) and 3 more. More in white rice: folate (2.3×), selenium (2.7×), niacin (3.6×) and thiamin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked120 cal

4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat

Cooked enriched long-grain white rice130 cal

2.7 g protein · 28.2 g carbs (0.05 g sugars) · 0.28 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Folate42 µg · 97 µg
    11%24%
  • Copper0.19 mg · 0.069 mg
    21%8%
  • Magnesium64 mg · 12 mg
    15%3%
  • Phosphorus152 mg · 43 mg
    12%3%
  • Fiber2.8 g · 0.4 g
    10%1%
  • Selenium2.8 µg · 7.5 µg
    5%14%
  • Riboflavin (B2)0.11 mg · 0.013 mg
    8%1%
  • Manganese0.63 mg · 0.47 mg
    27%21%
  • Niacin (B3)0.41 mg · 1.5 mg
    3%9%
  • Zinc1.1 mg · 0.49 mg
    10%4%
  • Thiamin (B1)0.11 mg · 0.16 mg
    9%14%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein4.4 g · 2.7 g9%·5%
  • Total fat1.9 g · 0.28 g2%·<1%
  • Saturated fatlimit0.23 g · 0.077 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.3 g · 28.2 g8%·10%
  • Sodiumlimit7 mg · 1 mg<1%·<1%
  • Potassium172 mg · 35 mg4%·1%
  • Calcium17 mg · 10 mg1%·1%
  • Iron1.5 mg · 1.2 mg8%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.63 mg · 0.04 mg4%·<1%
  • Vitamin K0 µg · 0 µg0%·0%
  • Vitamin B60.12 mg · 0.093 mg7%·5%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline23 mg · 2.1 mg4%·<1%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked enriched long-grain white rice (SR Legacy 168878). 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.

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Compare Quinoa, cooked withRaw wild riceCrude rice branCooked wild riceBrown rice flour