Quinoa, cooked vs Raw wild rice

Quinoa, cookedRaw wild rice
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of raw wild rice. Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese and thiamin (2.8×). More in raw wild rice: niacin (5.5×) and zinc. 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

Raw wild rice100 cal

28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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 calories 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%12.5%25%
  • Niacin (B3)0.34 mg · 1.9 mg
    2%12%
  • Zinc0.91 mg · 1.7 mg
    8%15%
  • Manganese0.53 mg · 0.37 mg
    23%16%
  • Thiamin (B1)0.089 mg · 0.032 mg
    7%3%

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 4.1 g7%·8%
  • Total fat1.6 g · 0.3 g2%·<1%
  • Saturated fatlimit0.19 g · 0.044 g1%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 21 g6%·8%
  • Fiber2.3 g · 1.7 g8%·6%
  • Sodiumlimit5.8 mg · 2 mg<1%·<1%
  • Potassium143 mg · 120 mg3%·3%
  • Calcium14.2 mg · 5.9 mg1%·<1%
  • Iron1.2 mg · 0.55 mg7%·3%
  • Magnesium53.3 mg · 49.6 mg13%·12%
  • Phosphorus127 mg · 121 mg10%·10%
  • Copper0.16 mg · 0.15 mg18%·16%
  • Selenium2.3 µg · 0.78 µg4%·1%
  • Vitamin A0 µg · 0.28 µg0%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.23 mg4%·2%
  • Vitamin K0 µg · 0.53 µg0%·<1%
  • Riboflavin (B2)0.092 mg · 0.073 mg7%·6%
  • Vitamin B60.1 mg · 0.11 mg6%·6%
  • Folate35 µg · 26.6 µg9%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 9.8 mg3%·2%

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.

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