Uncooked quinoa vs Wild rice, raw
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 359 of wild rice, raw. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, magnesium, iron (3×), copper and 5 more. More in wild rice, raw: niacin (4.5×), zinc and carbohydrates. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.1 g protein · 64.2 g carbs · 6.1 g fat
12.8 g protein · 75.7 g carbs · 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 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.
- Niacin (B3)1.5 mg · 6.9 mg10%43%
- Manganese2 mg · 1.3 mg88%57%
- Zinc3.1 mg · 5.8 mg28%53%
- Magnesium197 mg · 109 mg47%26%
- Iron4.6 mg · 1.5 mg25%9%
- Copper0.59 mg · 0.49 mg66%54%
- Fiber7 g · 4.3 g25%15%
- Phosphorus457 mg · 355 mg37%28%
- Potassium563 mg · 299 mg12%6%
- Total fat6.1 g · 1.7 g8%2%
- Vitamin B60.49 mg · 0.39 mg29%23%
- Carbohydrates64.2 g · 75.7 g23%28%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein14.1 g · 12.8 g28%·26%
- Sodiumlimit5 mg · 1 mg<1%·<1%
- Calcium47 mg · 8 mg4%·1%
- Thiamin (B1)0.36 mg · 0.34 mg30%·28%
Reported for only one of the two, so not compared: saturated fat, cholesterol, selenium, vitamin A, vitamin D, vitamin E, vitamin K, riboflavin (B2), pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Wild rice, raw (Foundation 2710821). 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.