Uncooked quinoa vs Cooked wild rice

Uncooked quinoaCooked wild rice
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 166 calories in cooked wild rice (1 cup, 164 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese (7.5×), copper (5.1×), folate (7.3×), magnesium (6.4×) and 17 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Cooked wild rice166 cal

1 cup (164 g) · 6.5 g protein · 35 g carbs (1.2 g sugars) · 0.56 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%87.5%175%
  • Manganese3.5 mg · 0.46 mg
    150%20%
  • Copper1 mg · 0.2 mg
    111%22%
  • Folate313 µg · 42.6 µg
    78%11%
  • Magnesium335 mg · 52.5 mg
    80%12%
  • Phosphorus777 mg · 134 mg
    62%11%
  • Thiamin (B1)0.61 mg · 0.085 mg
    51%7%
  • Iron7.8 mg · 0.98 mg
    43%5%
  • Vitamin B60.83 mg · 0.22 mg
    49%13%
  • Protein24 g · 6.5 g
    48%13%
  • Fiber11.9 g · 3 g
    43%11%
  • Riboflavin (B2)0.54 mg · 0.14 mg
    42%11%
  • Zinc5.3 mg · 2.2 mg
    48%20%
  • Carbohydrates109 g · 35 g
    40%13%
  • Vitamin E4.1 mg · 0.39 mg
    28%3%
  • Selenium14.4 µg · 1.3 µg
    26%2%
  • Pantothenic acid (B5)1.3 mg · 0.25 mg
    26%5%
  • Choline119 mg · 16.7 mg
    22%3%
  • Potassium957 mg · 166 mg
    20%4%
  • Total fat10.3 g · 0.56 g
    13%1%
  • Calcium79.9 mg · 4.9 mg
    6%<1%
  • Saturated fatlimit1.2 g · 0.08 g
    6%<1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 4.9 mg<1%·<1%
  • Vitamin A1.7 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.82 µg0%·1%
  • Niacin (B3)2.6 mg · 2.1 mg16%·13%
  • 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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