Uncooked quinoa vs Wild rice, raw
In short
One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 359 calories in wild rice, raw (100 g). Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.6×), copper (2.1×), magnesium (3.1×), iron (5.1×) and 9 more. More in wild rice, raw: niacin (2.7×) and zinc. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat
100 g · 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 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.
- Manganese3.5 mg · 1.3 mg150%57%
- Copper1 mg · 0.49 mg111%54%
- Magnesium335 mg · 109 mg80%26%
- Iron7.8 mg · 1.5 mg43%9%
- Phosphorus777 mg · 355 mg62%28%
- Fiber11.9 g · 4.3 g43%15%
- Niacin (B3)2.6 mg · 6.9 mg16%43%
- Vitamin B60.83 mg · 0.39 mg49%23%
- Thiamin (B1)0.61 mg · 0.34 mg51%28%
- Protein24 g · 12.8 g48%26%
- Potassium957 mg · 299 mg20%6%
- Carbohydrates109 g · 75.7 g40%28%
- Total fat10.3 g · 1.7 g13%2%
- Calcium79.9 mg · 8 mg6%1%
- Zinc5.3 mg · 5.8 mg48%53%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit8.5 mg · 1 mg<1%·<1%
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.