Quinoa, cooked vs Raw wild rice

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.

• Zinc18% vs 87%

  2 mg vs 9.5 mg

• Niacin (B3)5% vs 67%

  0.76 mg vs 10.8 mg

• Copper39% vs 93%

  0.36 mg vs 0.84 mg

• Manganese51% vs 92%

  1.2 mg vs 2.1 mg

• Magnesium28% vs 67%

  118 mg vs 283 mg

• Phosphorus22% vs 55%

  281 mg vs 693 mg

• Protein16% vs 47%

  8.1 g vs 23.6 g

• Carbohydrates14% vs 44%

  39.4 g vs 120 g

• Vitamin B613% vs 37%

  0.23 mg vs 0.63 mg

• Folate19% vs 38%

  77.7 µg vs 152 µg

• Fiber19% vs 35%

  5.2 g vs 9.9 g

• Riboflavin (B2)16% vs 32%

  0.2 mg vs 0.42 mg

• Potassium7% vs 15%

  318 mg vs 683 mg

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%