Uncooked quinoa vs Raw 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.

• Niacin (B3)10% vs 42%

  1.5 mg vs 6.7 mg

• Manganese88% vs 58%

  2 mg vs 1.3 mg

• Zinc28% vs 54%

  3.1 mg vs 6 mg

• Folate46% vs 24%

  184 µg vs 95 µg

• Thiamin (B1)30% vs 10%

  0.36 mg vs 0.12 mg

• Iron25% vs 11%

  4.6 mg vs 2 mg

• Vitamin E16% vs 5%

  2.4 mg vs 0.82 mg

• Selenium15% vs 5%

  8.5 µg vs 2.8 µg

• Copper66% vs 58%

  0.59 mg vs 0.52 mg

• Choline13% vs 6%

  70.2 mg vs 35 mg

• Total fat8% vs 1%

  6.1 g vs 1.1 g

• Pantothenic acid (B5)15% vs 21%

  0.77 mg vs 1.1 mg

• Vitamin B629% vs 23%

  0.49 mg vs 0.39 mg

• Magnesium47% vs 42%

  197 mg vs 177 mg

• Riboflavin (B2)24% vs 20%

  0.32 mg vs 0.26 mg

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%