Quinoa, cooked vs Cooked wild rice
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 166 calories in cooked wild rice (1 cup, 164 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese (2.5×), copper, magnesium (2.3×), phosphorus (2.1×) and 8 more. More in cooked wild rice: niacin (2.8×). 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 (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 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.
- Manganese51% vs 20%
1.2 mg vs 0.46 mg
- Copper39% vs 22%
0.36 mg vs 0.2 mg
- Magnesium28% vs 12%
118 mg vs 52.5 mg
- Phosphorus22% vs 11%
281 mg vs 134 mg
- Iron15% vs 5%
2.8 mg vs 0.98 mg
- Thiamin (B1)16% vs 7%
0.2 mg vs 0.085 mg
- Folate19% vs 11%
77.7 µg vs 42.6 µg
- Niacin (B3)5% vs 13%
0.76 mg vs 2.1 mg
- Fiber19% vs 11%
5.2 g vs 3 g
- Selenium9% vs 2%
5.2 µg vs 1.3 µg
- Vitamin E8% vs 3%
1.2 mg vs 0.39 mg
- Choline8% vs 3%
42.5 mg vs 16.7 mg
- Riboflavin (B2)16% vs 11%
0.2 mg vs 0.14 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein8.1 g · 6.5 g16%·13%
- Total fat3.6 g · 0.56 g5%·1%
- Saturated fatlimit0.43 g · 0.08 g2%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates39.4 g · 35 g14%·13%
- Sodiumlimit12.9 mg · 4.9 mg1%·<1%
- Potassium318 mg · 166 mg7%·4%
- Calcium31.4 mg · 4.9 mg2%·<1%
- Zinc2 mg · 2.2 mg18%·20%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.82 µg0%·1%
- Vitamin B60.23 mg · 0.22 mg13%·13%
- 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 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.