Quinoa vs white rice
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
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat
2.7 g protein · 28.2 g carbs (0.05 g sugars) · 0.28 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Folate11% vs 24%
42 µg vs 97 µg
- Copper21% vs 8%
0.19 mg vs 0.069 mg
- Magnesium15% vs 3%
64 mg vs 12 mg
- Phosphorus12% vs 3%
152 mg vs 43 mg
- Fiber10% vs 1%
2.8 g vs 0.4 g
- Selenium5% vs 14%
2.8 µg vs 7.5 µg
- Riboflavin (B2)8% vs 1%
0.11 mg vs 0.013 mg
- Manganese27% vs 21%
0.63 mg vs 0.47 mg
- Niacin (B3)3% vs 9%
0.41 mg vs 1.5 mg
- Zinc10% vs 4%
1.1 mg vs 0.49 mg
- Thiamin (B1)9% vs 14%
0.11 mg vs 0.16 mg
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.