Quinoa, cooked vs Crude rice bran
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 32 g of crude rice bran. Most of the calories in quinoa, cooked come from carbohydrate.
More in crude rice bran: manganese (8.6×), vitamin B6 (13×), thiamin (9.8×), niacin and 11 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
31.6 g · 4.2 g protein · 15.7 g carbs (0.28 g sugars) · 6.6 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.
- Manganese23% vs 196%
0.53 mg vs 4.5 mg
- Vitamin B66% vs 76%
0.1 mg vs 1.3 mg
- Thiamin (B1)7% vs 73%
0.089 mg vs 0.87 mg
- Niacin (B3)2% vs 67%
0.34 mg vs 10.8 mg
- Magnesium13% vs 59%
53.3 mg vs 247 mg
- Phosphorus10% vs 42%
127 mg vs 531 mg
- Iron7% vs 33%
1.2 mg vs 5.9 mg
- Fiber8% vs 24%
2.3 g vs 6.6 g
- Zinc8% vs 17%
0.91 mg vs 1.9 mg
- Copper18% vs 26%
0.16 mg vs 0.23 mg
- Potassium3% vs 10%
143 mg vs 470 mg
- Vitamin E4% vs 10%
0.53 mg vs 1.6 mg
- Total fat2% vs 8%
1.6 g vs 6.6 g
- Saturated fatlimit1% vs 7%
0.19 g vs 1.3 g
- Selenium4% vs 9%
2.3 µg vs 4.9 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 4.2 g7%·8%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 15.7 g6%·6%
- Sodiumlimit5.8 mg · 1.6 mg<1%·<1%
- Calcium14.2 mg · 18 mg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.6 µg0%·1%
- Riboflavin (B2)0.092 mg · 0.09 mg7%·7%
- Folate35 µg · 19.9 µg9%·5%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 10.2 mg3%·2%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Crude rice bran (SR Legacy 169713). 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.