Uncooked quinoa vs Raw wild rice
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of raw wild rice. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, folate and thiamin (3×). More in raw wild rice: niacin (4.6×) 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
28 g · 4.1 g protein · 21 g carbs (0.7 g sugars) · 0.3 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.
- Niacin (B3)3% vs 12%
0.41 mg vs 1.9 mg
- Manganese24% vs 16%
0.55 mg vs 0.37 mg
- Zinc8% vs 15%
0.84 mg vs 1.7 mg
- Folate13% vs 7%
50 µg vs 26.6 µg
- Thiamin (B1)8% vs 3%
0.098 mg vs 0.032 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 4.1 g8%·8%
- Total fat1.6 g · 0.3 g2%·<1%
- Saturated fatlimit0.19 g · 0.044 g1%·<1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.4 g · 21 g6%·8%
- Fiber1.9 g · 1.7 g7%·6%
- Sodiumlimit1.4 mg · 2 mg<1%·<1%
- Potassium153 mg · 120 mg3%·3%
- Calcium12.8 mg · 5.9 mg1%·<1%
- Iron1.2 mg · 0.55 mg7%·3%
- Magnesium53.5 mg · 49.6 mg13%·12%
- Phosphorus124 mg · 121 mg10%·10%
- Copper0.16 mg · 0.15 mg18%·16%
- Selenium2.3 µg · 0.78 µg4%·1%
- Vitamin A0.27 µg · 0.28 µg<1%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.66 mg · 0.23 mg4%·2%
- Vitamin K0 µg · 0.53 µg0%·<1%
- Riboflavin (B2)0.086 mg · 0.073 mg7%·6%
- Pantothenic acid (B5)0.21 mg · 0.3 mg4%·6%
- Vitamin B60.13 mg · 0.11 mg8%·6%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.1 mg · 9.8 mg3%·2%
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.