Quinoa, cooked vs Wild rice, raw
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese, magnesium, iron (2.9×) and fiber. More in wild rice, raw: niacin (5.6×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Niacin (B3)2% vs 12%
0.34 mg vs 1.9 mg
- Manganese23% vs 16%
0.53 mg vs 0.37 mg
- Zinc8% vs 15%
0.91 mg vs 1.6 mg
- Magnesium13% vs 7%
53.3 mg vs 30.3 mg
- Iron7% vs 2%
1.2 mg vs 0.43 mg
- Fiber8% vs 4%
2.3 g vs 1.2 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.6 g7%·7%
- Total fat1.6 g · 0.48 g2%·1%
- Carbohydrates17.8 g · 21.1 g6%·8%
- Sodiumlimit5.8 mg · 0.28 mg<1%·<1%
- Potassium143 mg · 83.3 mg3%·2%
- Calcium14.2 mg · 2.2 mg1%·<1%
- Phosphorus127 mg · 99 mg10%·8%
- Copper0.16 mg · 0.14 mg18%·15%
- Thiamin (B1)0.089 mg · 0.094 mg7%·8%
- Vitamin B60.1 mg · 0.11 mg6%·6%
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.