Quinoa vs white rice
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
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Copper39% vs 12%
0.36 mg vs 0.11 mg
- Magnesium28% vs 5%
118 mg vs 19 mg
- Folate19% vs 38%
77.7 µg vs 153 µg
- Manganese51% vs 32%
1.2 mg vs 0.75 mg
- Phosphorus22% vs 5%
281 mg vs 67.9 mg
- Fiber19% vs 2%
5.2 g vs 0.63 g
- Riboflavin (B2)16% vs 2%
0.2 mg vs 0.021 mg
- Selenium9% vs 22%
5.2 µg vs 11.8 µg
- Zinc18% vs 7%
2 mg vs 0.77 mg
- Niacin (B3)5% vs 15%
0.76 mg vs 2.3 mg
- Protein16% vs 9%
8.1 g vs 4.3 g
- Vitamin E8% vs <1%
1.2 mg vs 0.063 mg
- Choline8% vs 1%
42.5 mg vs 3.3 mg
- Potassium7% vs 1%
318 mg vs 55.3 mg
- Thiamin (B1)16% vs 21%
0.2 mg vs 0.26 mg
- Iron15% vs 11%
2.8 mg vs 1.9 mg
- Vitamin B613% vs 9%
0.23 mg vs 0.15 mg
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.