Quinoa, cooked vs Raw wild rice
In short
Gram for gram, there are 3 times as many calories in raw wild rice as in quinoa, cooked (357 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in raw wild rice: zinc (5.5×), niacin (16×), copper (2.7×), manganese (2.1×) and 9 more. 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
14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 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.
- Zinc1.1 mg · 6 mg10%54%
- Niacin (B3)0.41 mg · 6.7 mg3%42%
- Copper0.19 mg · 0.52 mg21%58%
- Manganese0.63 mg · 1.3 mg27%58%
- Magnesium64 mg · 177 mg15%42%
- Phosphorus152 mg · 433 mg12%35%
- Protein4.4 g · 14.7 g9%29%
- Carbohydrates21.3 g · 74.9 g8%27%
- Vitamin B60.12 mg · 0.39 mg7%23%
- Folate42 µg · 95 µg11%24%
- Fiber2.8 g · 6.2 g10%22%
- Riboflavin (B2)0.11 mg · 0.26 mg8%20%
- Potassium172 mg · 427 mg4%9%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.1 g2%·1%
- Saturated fatlimit0.23 g · 0.16 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit7 mg · 7 mg<1%·<1%
- Calcium17 mg · 21 mg1%·2%
- Iron1.5 mg · 2 mg8%·11%
- Selenium2.8 µg · 2.8 µg5%·5%
- Vitamin A0 µg · 1 µg0%·<1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.63 mg · 0.82 mg4%·5%
- Vitamin K0 µg · 1.9 µg0%·2%
- Thiamin (B1)0.11 mg · 0.12 mg9%·10%
- Vitamin B120 µg · 0 µg0%·0%
- Choline23 mg · 35 mg4%·6%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Raw wild rice (SR Legacy 169726). 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.