Uncooked quinoa vs Cooked wild rice

Where they differ

Each dot 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 gap is a small difference. Color says which food, never which is better.

• Manganese150% vs 20%

  3.5 mg vs 0.46 mg

• Copper111% vs 22%

  1 mg vs 0.2 mg

• Folate78% vs 11%

  313 µg vs 42.6 µg

• Magnesium80% vs 12%

  335 mg vs 52.5 mg

• Phosphorus62% vs 11%

  777 mg vs 134 mg

• Thiamin (B1)51% vs 7%

  0.61 mg vs 0.085 mg

• Iron43% vs 5%

  7.8 mg vs 0.98 mg

• Vitamin B649% vs 13%

  0.83 mg vs 0.22 mg

• Protein48% vs 13%

  24 g vs 6.5 g

• Fiber43% vs 11%

  11.9 g vs 3 g

• Riboflavin (B2)42% vs 11%

  0.54 mg vs 0.14 mg

• Zinc48% vs 20%

  5.3 mg vs 2.2 mg

• Carbohydrates40% vs 13%

  109 g vs 35 g

• Vitamin E28% vs 3%

  4.1 mg vs 0.39 mg

• Selenium26% vs 2%

  14.4 µg vs 1.3 µg

• Pantothenic acid (B5)26% vs 5%

  1.3 mg vs 0.25 mg

• Choline22% vs 3%

  119 mg vs 16.7 mg

• Potassium20% vs 4%

  957 mg vs 166 mg

• Total fat13% vs 1%

  10.3 g vs 0.56 g

• Calcium6% vs <1%

  79.9 mg vs 4.9 mg

• Saturated fatlimit6% vs <1%

  1.2 g vs 0.08 g

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%