Uncooked quinoa vs Wild rice, raw
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of wild rice, raw. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, magnesium and iron (2.9×). More in wild rice, raw: niacin (4.7×) 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
27.9 g · 3.6 g protein · 21.1 g carbs · 0.48 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 1.6 mg
- Magnesium13% vs 7%
53.5 mg vs 30.3 mg
- Iron7% vs 2%
1.2 mg vs 0.43 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.6 g8%·7%
- Total fat1.6 g · 0.48 g2%·1%
- Carbohydrates17.4 g · 21.1 g6%·8%
- Fiber1.9 g · 1.2 g7%·4%
- Sodiumlimit1.4 mg · 0.28 mg<1%·<1%
- Potassium153 mg · 83.3 mg3%·2%
- Calcium12.8 mg · 2.2 mg1%·<1%
- Phosphorus124 mg · 99 mg10%·8%
- Copper0.16 mg · 0.14 mg18%·15%
- Thiamin (B1)0.098 mg · 0.094 mg8%·8%
- Vitamin B60.13 mg · 0.11 mg8%·6%
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.