Quinoa, cooked vs Wild rice, raw
In short
Gram for gram, there are 3 times as many calories in wild rice, raw as in quinoa, cooked (359 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in wild rice, raw: zinc (5.4×), niacin (17×), copper (2.5×), manganese (2.1×) and 7 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
12.8 g protein · 75.7 g carbs · 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 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 · 5.8 mg10%53%
- Niacin (B3)0.41 mg · 6.9 mg3%43%
- Copper0.19 mg · 0.49 mg21%54%
- Manganese0.63 mg · 1.3 mg27%57%
- Carbohydrates21.3 g · 75.7 g8%28%
- Thiamin (B1)0.11 mg · 0.34 mg9%28%
- Protein4.4 g · 12.8 g9%26%
- Phosphorus152 mg · 355 mg12%28%
- Vitamin B60.12 mg · 0.39 mg7%23%
- Magnesium64 mg · 109 mg15%26%
- Fiber2.8 g · 4.3 g10%15%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.7 g2%·2%
- Sodiumlimit7 mg · 1 mg<1%·<1%
- Potassium172 mg · 299 mg4%·6%
- Calcium17 mg · 8 mg1%·1%
- Iron1.5 mg · 1.5 mg8%·9%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, riboflavin (B2), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Wild rice, raw (Foundation 2710821). 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.