Uncooked quinoa vs Raw wild rice

Uncooked quinoaRaw wild rice
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 571 calories in raw wild rice (1 cup, 160 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: manganese, folate (2.1×), thiamin (3.3×), iron (2.5×) and 12 more. More in raw wild rice: niacin (4.2×), zinc and pantothenic acid. 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

Raw wild rice571 cal

1 cup (160 g) · 23.6 g protein · 120 g carbs (4 g sugars) · 1.7 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 · 2.1 mg
    150%92%
  • Niacin (B3)2.6 mg · 10.8 mg
    16%67%
  • Folate313 µg · 152 µg
    78%38%
  • Zinc5.3 mg · 9.5 mg
    48%87%
  • Thiamin (B1)0.61 mg · 0.18 mg
    51%15%
  • Iron7.8 mg · 3.1 mg
    43%17%
  • Vitamin E4.1 mg · 1.3 mg
    28%9%
  • Copper1 mg · 0.84 mg
    111%93%
  • Selenium14.4 µg · 4.5 µg
    26%8%
  • Magnesium335 mg · 283 mg
    80%67%
  • Vitamin B60.83 mg · 0.63 mg
    49%37%
  • Choline119 mg · 56 mg
    22%10%
  • Total fat10.3 g · 1.7 g
    13%2%
  • Riboflavin (B2)0.54 mg · 0.42 mg
    42%32%
  • Pantothenic acid (B5)1.3 mg · 1.7 mg
    26%34%
  • Fiber11.9 g · 9.9 g
    43%35%
  • Phosphorus777 mg · 693 mg
    62%55%
  • Potassium957 mg · 683 mg
    20%15%
  • Saturated fatlimit1.2 g · 0.25 g
    6%1%

Show as: bars · dots

Where they are alike

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

  • Protein24 g · 23.6 g48%·47%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates109 g · 120 g40%·44%
  • Sodiumlimit8.5 mg · 11.2 mg<1%·<1%
  • Calcium79.9 mg · 33.6 mg6%·3%
  • Vitamin A1.7 µg · 1.6 µg<1%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 3 µg0%·3%
  • 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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