Uncooked quinoa vs Cooked brown rice

Uncooked quinoa has 3.0× the calories of Cooked brown rice (368 vs 124 per 100 g).

Per 100 g Per 100 calories

Uncooked quinoa has

37×

the folate · 184 vs 5 µg

Uncooked quinoa has

11×

the iron · 4.6 vs 0.4 mg

Uncooked quinoa has

7.0×

the potassium · 563 vs 80 mg

Uncooked quinoaSR Legacy 168874Cooked brown riceSurvey (FNDDS) 2710789

per 100 g

368 kcal

Calories

124 kcal

14.1 g

Protein

2.5 g

6.1 g

Total fat

1.1 g

0.71 g

Saturated fat

0.2 g

64.2 g

Carbohydrates

25.9 g

7 g

Fiber

1 g

not reported

Sugars

0.22 g

5 mg

Sodium

3 mg

563 mg

Potassium

80 mg

47 mg

Calcium

5 mg

197 mg

Magnesium

40 mg

4.6 mg

Iron

0.4 mg

3.1 mg

Zinc

0.63 mg

1 µg

Vitamin A

0 µg

184 µg

Folate

5 µg

Values as USDA FoodData Central reports them. Missing values are shown as “not reported”, never as zero. For exploring the data, not dietary advice.

Compare Uncooked quinoa withWhite rice, cooked Quinoa flour Quinoa, cooked Ancient Harvest corn and quinoa pasta, cooked