Quinoa, cooked vs Raw wild rice

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Zinc10% vs 54%

  1.1 mg vs 6 mg

• Niacin (B3)3% vs 42%

  0.41 mg vs 6.7 mg

• Copper21% vs 58%

  0.19 mg vs 0.52 mg

• Manganese27% vs 58%

  0.63 mg vs 1.3 mg

• Magnesium15% vs 42%

  64 mg vs 177 mg

• Phosphorus12% vs 35%

  152 mg vs 433 mg

• Protein9% vs 29%

  4.4 g vs 14.7 g

• Carbohydrates8% vs 27%

  21.3 g vs 74.9 g

• Vitamin B67% vs 23%

  0.12 mg vs 0.39 mg

• Folate11% vs 24%

  42 µg vs 95 µg

• Fiber10% vs 22%

  2.8 g vs 6.2 g

• Riboflavin (B2)8% vs 20%

  0.11 mg vs 0.26 mg

• Potassium4% vs 9%

  172 mg vs 427 mg

Show as: bars · dots

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%