Quinoa vs white rice
In short
For the same 100 calories you eat 83 g of quinoa or 77 g of white rice. Both get most of their calories from carbohydrate.
More in quinoa: copper (3×), magnesium (5.8×), phosphorus (3.8×), fiber (7.6×) and 3 more. More in white rice: folate (2.1×), selenium (2.5×) and niacin (3.3×). 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
76.9 g · 2.1 g protein · 21.7 g carbs (0.038 g sugars) · 0.22 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.
- Copper18% vs 6%
0.16 mg vs 0.053 mg
- Magnesium13% vs 2%
53.3 mg vs 9.2 mg
- Folate9% vs 19%
35 µg vs 74.6 µg
- Phosphorus10% vs 3%
127 mg vs 33.1 mg
- Fiber8% vs 1%
2.3 g vs 0.31 g
- Manganese23% vs 16%
0.53 mg vs 0.36 mg
- Riboflavin (B2)7% vs 1%
0.092 mg vs 0.01 mg
- Selenium4% vs 10%
2.3 µg vs 5.8 µg
- Niacin (B3)2% vs 7%
0.34 mg vs 1.1 mg
- Zinc8% vs 3%
0.91 mg vs 0.38 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.1 g7%·4%
- Total fat1.6 g · 0.22 g2%·<1%
- Saturated fatlimit0.19 g · 0.059 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 21.7 g6%·8%
- Sodiumlimit5.8 mg · 0.77 mg<1%·<1%
- Potassium143 mg · 26.9 mg3%·1%
- Calcium14.2 mg · 7.7 mg1%·1%
- Iron1.2 mg · 0.92 mg7%·5%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.53 mg · 0.031 mg4%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.089 mg · 0.13 mg7%·10%
- Vitamin B60.1 mg · 0.072 mg6%·4%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 1.6 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 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.