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
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 57%
3.5 mg vs 1.3 mg
- Copper111% vs 54%
1 mg vs 0.49 mg
- Magnesium80% vs 26%
335 mg vs 109 mg
- Iron43% vs 9%
7.8 mg vs 1.5 mg
- Phosphorus62% vs 28%
777 mg vs 355 mg
- Fiber43% vs 15%
11.9 g vs 4.3 g
- Niacin (B3)16% vs 43%
2.6 mg vs 6.9 mg
- Vitamin B649% vs 23%
0.83 mg vs 0.39 mg
- Thiamin (B1)51% vs 28%
0.61 mg vs 0.34 mg
- Protein48% vs 26%
24 g vs 12.8 g
- Potassium20% vs 6%
957 mg vs 299 mg
- Carbohydrates40% vs 28%
109 g vs 75.7 g
- Total fat13% vs 2%
10.3 g vs 1.7 g
- Calcium6% vs 1%
79.9 mg vs 8 mg
- Zinc48% vs 53%
5.3 mg vs 5.8 mg
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.