Uncooked quinoa vs Raw wild rice

Uncooked quinoaRaw wild rice
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 357 of raw wild rice. Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese, folate, thiamin (3.1×), iron (2.3×) and 8 more. More in raw wild rice: niacin (4.4×), zinc and pantothenic acid. 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

Raw wild rice357 cal

14.7 g protein · 74.9 g carbs (2.5 g sugars) · 1.1 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%
  • Niacin (B3)1.5 mg · 6.7 mg
    10%42%
  • Manganese2 mg · 1.3 mg
    88%58%
  • Zinc3.1 mg · 6 mg
    28%54%
  • Folate184 µg · 95 µg
    46%24%
  • Thiamin (B1)0.36 mg · 0.12 mg
    30%10%
  • Iron4.6 mg · 2 mg
    25%11%
  • Vitamin E2.4 mg · 0.82 mg
    16%5%
  • Selenium8.5 µg · 2.8 µg
    15%5%
  • Copper0.59 mg · 0.52 mg
    66%58%
  • Choline70.2 mg · 35 mg
    13%6%
  • Total fat6.1 g · 1.1 g
    8%1%
  • Pantothenic acid (B5)0.77 mg · 1.1 mg
    15%21%
  • Vitamin B60.49 mg · 0.39 mg
    29%23%
  • Magnesium197 mg · 177 mg
    47%42%
  • Riboflavin (B2)0.32 mg · 0.26 mg
    24%20%

Show as: bars · dots

Where they are alike

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

  • Protein14.1 g · 14.7 g28%·29%
  • Saturated fatlimit0.71 g · 0.16 g4%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates64.2 g · 74.9 g23%·27%
  • Fiber7 g · 6.2 g25%·22%
  • Sodiumlimit5 mg · 7 mg<1%·<1%
  • Potassium563 mg · 427 mg12%·9%
  • Calcium47 mg · 21 mg4%·2%
  • Phosphorus457 mg · 433 mg37%·35%
  • Vitamin A1 µg · 1 µg<1%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 1.9 µg0%·2%
  • 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), Raw wild rice (SR Legacy 169726). 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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