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

12×

the folate · 50 vs 4 µg

Uncooked quinoa has

3.8×

the iron · 1.2 vs 0.32 mg

Uncooked quinoa has

2.4×

the fiber · 1.9 vs 0.81 g

Uncooked quinoaSR Legacy 168874Cooked brown riceSurvey (FNDDS) 2710789

per 100 calories

3.8 g

Protein

2 g

1.6 g

Total fat

0.9 g

0.19 g

Saturated fat

0.16 g

17.4 g

Carbohydrates

20.9 g

1.9 g

Fiber

0.81 g

not reported

Sugars

0.18 g

1.4 mg

Sodium

2.4 mg

153 mg

Potassium

64.5 mg

12.8 mg

Calcium

4 mg

53.5 mg

Magnesium

32.3 mg

1.2 mg

Iron

0.32 mg

0.84 mg

Zinc

0.51 mg

0.27 µg

Vitamin A

0 µg

50 µg

Folate

4 µg

Values as USDA FoodData Central reports them, scaled to 100 calories of each food. 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