Quinoa vs white rice

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

In short

One serving each: 222 calories in quinoa (1 cup, 185 g), 205 calories in white rice (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in quinoa: copper (3.3×), magnesium (6.2×), manganese, phosphorus (4.1×) and 9 more. More in white rice: folate, selenium (2.3×), niacin (3.1×) and thiamin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Cooked enriched long-grain white rice205 cal

1 cup (158 g) · 4.3 g protein · 44.5 g carbs (0.079 g sugars) · 0.44 g fat

Share of the calories fromproteincarbsfat

Where they differ

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

0%37.5%75%
  • Copper0.36 mg · 0.11 mg
    39%12%
  • Magnesium118 mg · 19 mg
    28%5%
  • Folate77.7 µg · 153 µg
    19%38%
  • Manganese1.2 mg · 0.75 mg
    51%32%
  • Phosphorus281 mg · 67.9 mg
    22%5%
  • Fiber5.2 g · 0.63 g
    19%2%
  • Riboflavin (B2)0.2 mg · 0.021 mg
    16%2%
  • Selenium5.2 µg · 11.8 µg
    9%22%
  • Zinc2 mg · 0.77 mg
    18%7%
  • Niacin (B3)0.76 mg · 2.3 mg
    5%15%
  • Protein8.1 g · 4.3 g
    16%9%
  • Vitamin E1.2 mg · 0.063 mg
    8%<1%
  • Choline42.5 mg · 3.3 mg
    8%1%
  • Potassium318 mg · 55.3 mg
    7%1%
  • Thiamin (B1)0.2 mg · 0.26 mg
    16%21%
  • Iron2.8 mg · 1.9 mg
    15%11%
  • Vitamin B60.23 mg · 0.15 mg
    13%9%

Show as: bars · dots

Where they are alike

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

  • Total fat3.6 g · 0.44 g5%·1%
  • Saturated fatlimit0.43 g · 0.12 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates39.4 g · 44.5 g14%·16%
  • Sodiumlimit12.9 mg · 1.6 mg1%·<1%
  • Calcium31.4 mg · 15.8 mg2%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

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