Quinoa, cooked vs Wild rice, raw
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 359 calories in wild rice, raw (100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: iron. More in wild rice, raw: niacin (9.1×), zinc (2.9×), copper, carbohydrates and 5 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
100 g · 12.8 g protein · 75.7 g carbs · 1.7 g fat
Share of the calories fromproteincarbsfat
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.
- Niacin (B3)5% vs 43%
0.76 mg vs 6.9 mg
- Zinc18% vs 53%
2 mg vs 5.8 mg
- Copper39% vs 54%
0.36 mg vs 0.49 mg
- Carbohydrates14% vs 28%
39.4 g vs 75.7 g
- Thiamin (B1)16% vs 28%
0.2 mg vs 0.34 mg
- Vitamin B613% vs 23%
0.23 mg vs 0.39 mg
- Protein16% vs 26%
8.1 g vs 12.8 g
- Iron15% vs 9%
2.8 mg vs 1.5 mg
- Manganese51% vs 57%
1.2 mg vs 1.3 mg
- Phosphorus22% vs 28%
281 mg vs 355 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat3.6 g · 1.7 g5%·2%
- Fiber5.2 g · 4.3 g19%·15%
- Sodiumlimit12.9 mg · 1 mg1%·<1%
- Potassium318 mg · 299 mg7%·6%
- Calcium31.4 mg · 8 mg2%·1%
- Magnesium118 mg · 109 mg28%·26%
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.