Quinoa, cooked vs Cooked wild rice

Quinoa, cookedCooked wild rice
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese, magnesium and copper. More in cooked wild rice: niacin (3.7×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Cooked wild rice100 cal

99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 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.

0%12.5%25%
  • Manganese23% vs 12%

    0.53 mg vs 0.28 mg

  • Niacin (B3)2% vs 8%

    0.34 mg vs 1.3 mg

  • Magnesium13% vs 8%

    53.3 mg vs 31.7 mg

  • Copper18% vs 13%

    0.16 mg vs 0.12 mg

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 4 g7%·8%
  • Total fat1.6 g · 0.34 g2%·<1%
  • Saturated fatlimit0.19 g · 0.049 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 21.1 g6%·8%
  • Fiber2.3 g · 1.8 g8%·6%
  • Sodiumlimit5.8 mg · 3 mg<1%·<1%
  • Potassium143 mg · 100 mg3%·2%
  • Calcium14.2 mg · 3 mg1%·<1%
  • Iron1.2 mg · 0.59 mg7%·3%
  • Phosphorus127 mg · 81.2 mg10%·6%
  • Zinc0.91 mg · 1.3 mg8%·12%
  • Selenium2.3 µg · 0.79 µg4%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.24 mg4%·2%
  • Vitamin K0 µg · 0.5 µg0%·<1%
  • Thiamin (B1)0.089 mg · 0.051 mg7%·4%
  • Riboflavin (B2)0.092 mg · 0.086 mg7%·7%
  • Vitamin B60.1 mg · 0.13 mg6%·8%
  • Folate35 µg · 25.7 µg9%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 10.1 mg3%·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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Compare Quinoa, cooked withRaw wild riceWild rice, rawQuinoa flourUncooked quinoa
Quinoa, cooked vs Cooked wild rice: nutrition compared | MyFoodAnalysis