Quinoa, cooked vs Raw wild rice

Quinoa, cookedRaw wild rice
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 571 calories in raw wild rice (1 cup, 160 g). Both get most of their calories from carbohydrate.

More in raw wild rice: zinc (4.7×), niacin (14×), copper (2.4×), manganese and 9 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Raw wild rice571 cal

1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Zinc2 mg · 9.5 mg
    18%87%
  • Niacin (B3)0.76 mg · 10.8 mg
    5%67%
  • Copper0.36 mg · 0.84 mg
    39%93%
  • Manganese1.2 mg · 2.1 mg
    51%92%
  • Magnesium118 mg · 283 mg
    28%67%
  • Phosphorus281 mg · 693 mg
    22%55%
  • Protein8.1 g · 23.6 g
    16%47%
  • Carbohydrates39.4 g · 120 g
    14%44%
  • Vitamin B60.23 mg · 0.63 mg
    13%37%
  • Folate77.7 µg · 152 µg
    19%38%
  • Fiber5.2 g · 9.9 g
    19%35%
  • Riboflavin (B2)0.2 mg · 0.42 mg
    16%32%
  • Potassium318 mg · 683 mg
    7%15%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat3.6 g · 1.7 g5%·2%
  • Saturated fatlimit0.43 g · 0.25 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.9 mg · 11.2 mg1%·<1%
  • Calcium31.4 mg · 33.6 mg2%·3%
  • Iron2.8 mg · 3.1 mg15%·17%
  • Selenium5.2 µg · 4.5 µg9%·8%
  • Vitamin A0 µg · 1.6 µg0%·<1%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E1.2 mg · 1.3 mg8%·9%
  • Vitamin K0 µg · 3 µg0%·3%
  • Thiamin (B1)0.2 mg · 0.18 mg16%·15%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline42.5 mg · 56 mg8%·10%

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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