Uncooked quinoa vs Cooked wild rice

Uncooked quinoaCooked wild rice
Same weightSame caloriesOne serving

In short

Gram for gram, there are 3.6 times as many calories in uncooked quinoa as in cooked wild rice (368 vs 101 in 100 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (7.2×), copper (4.9×), folate (7.1×), magnesium (6.2×) and 15 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 g fat

Cooked wild rice101 cal

4 g protein · 21.3 g carbs (0.73 g sugars) · 0.34 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.

0%50%100%
  • Manganese2 mg · 0.28 mg
    88%12%
  • Copper0.59 mg · 0.12 mg
    66%13%
  • Folate184 µg · 26 µg
    46%7%
  • Magnesium197 mg · 32 mg
    47%8%
  • Phosphorus457 mg · 82 mg
    37%7%
  • Thiamin (B1)0.36 mg · 0.052 mg
    30%4%
  • Iron4.6 mg · 0.6 mg
    25%3%
  • Vitamin B60.49 mg · 0.14 mg
    29%8%
  • Protein14.1 g · 4 g
    28%8%
  • Fiber7 g · 1.8 g
    25%6%
  • Riboflavin (B2)0.32 mg · 0.087 mg
    24%7%
  • Zinc3.1 mg · 1.3 mg
    28%12%
  • Carbohydrates64.2 g · 21.3 g
    23%8%
  • Vitamin E2.4 mg · 0.24 mg
    16%2%
  • Selenium8.5 µg · 0.8 µg
    15%1%
  • Pantothenic acid (B5)0.77 mg · 0.15 mg
    15%3%
  • Choline70.2 mg · 10.2 mg
    13%2%
  • Potassium563 mg · 101 mg
    12%2%
  • Total fat6.1 g · 0.34 g
    8%<1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.71 g · 0.049 g4%·<1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit5 mg · 3 mg<1%·<1%
  • Calcium47 mg · 3 mg4%·<1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.5 µg0%·<1%
  • Niacin (B3)1.5 mg · 1.3 mg10%·8%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C.

From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Cooked wild rice (SR Legacy 168897). 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.

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Uncooked quinoa vs Cooked wild rice: nutrition compared | MyFoodAnalysis