Quinoa, cooked vs Cooked wild rice

Quinoa, cookedCooked wild rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 19% more calories in quinoa, cooked than in cooked wild rice (120 vs 101 in 100 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese (2.2×), copper, magnesium (2×), phosphorus and 3 more. More in cooked wild rice: niacin (3.1×). 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 wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 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%
  • Manganese0.63 mg · 0.28 mg
    27%12%
  • Copper0.19 mg · 0.12 mg
    21%13%
  • Magnesium64 mg · 32 mg
    15%8%
  • Phosphorus152 mg · 82 mg
    12%7%
  • Niacin (B3)0.41 mg · 1.3 mg
    3%8%
  • Iron1.5 mg · 0.6 mg
    8%3%
  • Thiamin (B1)0.11 mg · 0.052 mg
    9%4%
  • Folate42 µg · 26 µg
    11%7%

Show as: bars · dots

Where they are alike

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

  • Protein4.4 g · 4 g9%·8%
  • Total fat1.9 g · 0.34 g2%·<1%
  • Saturated fatlimit0.23 g · 0.049 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.3 g · 21.3 g8%·8%
  • Fiber2.8 g · 1.8 g10%·6%
  • Sodiumlimit7 mg · 3 mg<1%·<1%
  • Potassium172 mg · 101 mg4%·2%
  • Calcium17 mg · 3 mg1%·<1%
  • Zinc1.1 mg · 1.3 mg10%·12%
  • Selenium2.8 µg · 0.8 µg5%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.63 mg · 0.24 mg4%·2%
  • Vitamin K0 µg · 0.5 µg0%·<1%
  • Riboflavin (B2)0.11 mg · 0.087 mg8%·7%
  • Vitamin B60.12 mg · 0.14 mg7%·8%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline23 mg · 10.2 mg4%·2%

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

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked wild rice (SR Legacy 168897). 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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