Uncooked quinoa vs Cooked wild rice

Where they differ

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

• Manganese88% vs 12%

  2 mg vs 0.28 mg

• Copper66% vs 13%

  0.59 mg vs 0.12 mg

• Folate46% vs 7%

  184 µg vs 26 µg

• Magnesium47% vs 8%

  197 mg vs 32 mg

• Phosphorus37% vs 7%

  457 mg vs 82 mg

• Thiamin (B1)30% vs 4%

  0.36 mg vs 0.052 mg

• Iron25% vs 3%

  4.6 mg vs 0.6 mg

• Vitamin B629% vs 8%

  0.49 mg vs 0.14 mg

• Protein28% vs 8%

  14.1 g vs 4 g

• Fiber25% vs 6%

  7 g vs 1.8 g

• Riboflavin (B2)24% vs 7%

  0.32 mg vs 0.087 mg

• Zinc28% vs 12%

  3.1 mg vs 1.3 mg

• Carbohydrates23% vs 8%

  64.2 g vs 21.3 g

• Vitamin E16% vs 2%

  2.4 mg vs 0.24 mg

• Selenium15% vs 1%

  8.5 µg vs 0.8 µg

• Pantothenic acid (B5)15% vs 3%

  0.77 mg vs 0.15 mg

• Choline13% vs 2%

  70.2 mg vs 10.2 mg

• Potassium12% vs 2%

  563 mg vs 101 mg

• Total fat8% vs <1%

  6.1 g vs 0.34 g

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%