Uncooked quinoa vs Raw 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 92%

  3.5 mg vs 2.1 mg

• Niacin (B3)16% vs 67%

  2.6 mg vs 10.8 mg

• Folate78% vs 38%

  313 µg vs 152 µg

• Zinc48% vs 87%

  5.3 mg vs 9.5 mg

• Thiamin (B1)51% vs 15%

  0.61 mg vs 0.18 mg

• Iron43% vs 17%

  7.8 mg vs 3.1 mg

• Vitamin E28% vs 9%

  4.1 mg vs 1.3 mg

• Copper111% vs 93%

  1 mg vs 0.84 mg

• Selenium26% vs 8%

  14.4 µg vs 4.5 µg

• Magnesium80% vs 67%

  335 mg vs 283 mg

• Vitamin B649% vs 37%

  0.83 mg vs 0.63 mg

• Choline22% vs 10%

  119 mg vs 56 mg

• Total fat13% vs 2%

  10.3 g vs 1.7 g

• Riboflavin (B2)42% vs 32%

  0.54 mg vs 0.42 mg

• Pantothenic acid (B5)26% vs 34%

  1.3 mg vs 1.7 mg

• Fiber43% vs 35%

  11.9 g vs 9.9 g

• Phosphorus62% vs 55%

  777 mg vs 693 mg

• Potassium20% vs 15%

  957 mg vs 683 mg

• Saturated fatlimit6% vs 1%

  1.2 g vs 0.25 g

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%