Uncooked quinoa vs Cooked wild rice
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 99 g of cooked wild rice. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, folate, magnesium and copper. More in cooked wild rice: niacin (3.1×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
99 g · 4 g protein · 21.1 g carbs (0.72 g sugars) · 0.34 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.
- Manganese24% vs 12%
0.55 mg vs 0.28 mg
- Folate13% vs 6%
50 µg vs 25.7 µg
- Niacin (B3)3% vs 8%
0.41 mg vs 1.3 mg
- Magnesium13% vs 8%
53.5 mg vs 31.7 mg
- Copper18% vs 13%
0.16 mg vs 0.12 mg
- Zinc8% vs 12%
0.84 mg vs 1.3 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 4 g8%·8%
- Total fat1.6 g · 0.34 g2%·<1%
- Saturated fatlimit0.19 g · 0.049 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 21.1 g6%·8%
- Fiber1.9 g · 1.8 g7%·6%
- Sodiumlimit1.4 mg · 3 mg<1%·<1%
- Potassium153 mg · 100 mg3%·2%
- Calcium12.8 mg · 3 mg1%·<1%
- Iron1.2 mg · 0.59 mg7%·3%
- Phosphorus124 mg · 81.2 mg10%·6%
- Selenium2.3 µg · 0.79 µg4%·1%
- Vitamin A0.27 µg · 0 µg<1%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.66 mg · 0.24 mg4%·2%
- Vitamin K0 µg · 0.5 µg0%·<1%
- Thiamin (B1)0.098 mg · 0.051 mg8%·4%
- Riboflavin (B2)0.086 mg · 0.086 mg7%·7%
- Pantothenic acid (B5)0.21 mg · 0.15 mg4%·3%
- Vitamin B60.13 mg · 0.13 mg8%·8%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.1 mg · 10.1 mg3%·2%
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.