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
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 43%
1.5 mg vs 6.9 mg
- Manganese88% vs 57%
2 mg vs 1.3 mg
- Zinc28% vs 53%
3.1 mg vs 5.8 mg
- Magnesium47% vs 26%
197 mg vs 109 mg
- Iron25% vs 9%
4.6 mg vs 1.5 mg
- Copper66% vs 54%
0.59 mg vs 0.49 mg
- Fiber25% vs 15%
7 g vs 4.3 g
- Phosphorus37% vs 28%
457 mg vs 355 mg
- Potassium12% vs 6%
563 mg vs 299 mg
- Total fat8% vs 2%
6.1 g vs 1.7 g
- Vitamin B629% vs 23%
0.49 mg vs 0.39 mg
- Carbohydrates23% vs 28%
64.2 g vs 75.7 g
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.