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  6. Quinoa vs. Wild rice

Quinoa vs. Wild rice — In-Depth Nutrition Comparison

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What are the main differences between Quinoa and Wild rice?

  • Quinoa is richer in Manganese, Iron, Phosphorus, Copper, and Magnesium, while Wild rice is higher in Vitamin B3.
  • Quinoa's daily need coverage for Manganese is 15% higher.
  • Wild rice has 2 times less Iron than Quinoa. Quinoa has 1.49mg of Iron, while Wild rice has 0.6mg.

We used Quinoa, cooked and Wild rice, cooked types in this comparison.

Infographic

Quinoa vs Wild rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
8
:
2
Wild rice
Wild rice
Contains more Calcium +466.7%
Contains more Iron +148.3%
Contains more Magnesium +100%
Contains more Phosphorus +85.4%
Contains more Potassium +70.3%
Contains more Copper +58.7%
Contains more Manganese +123.8%
Contains more Selenium +250%
Contains less Sodium -57.1%
Contains more Zinc +22.9%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Contains more Calcium +466.7%
Contains more Iron +148.3%
Contains more Magnesium +100%
Contains more Phosphorus +85.4%
Contains more Potassium +70.3%
Contains more Copper +58.7%
Contains more Manganese +123.8%
Contains more Selenium +250%
Contains less Sodium -57.1%
Contains more Zinc +22.9%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
5
:
4
Wild rice
Wild rice
Contains more Vitamin A +66.7%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +26.4%
Contains more Folate +61.5%
Contains more Vitamin B3 +212.4%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.135
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
Contains more Vitamin A +66.7%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +26.4%
Contains more Folate +61.5%
Contains more Vitamin B3 +212.4%
Contains more Vitamin K +∞%
Equal in Vitamin B6 - 0.135

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Wild rice
Wild rice
Contains more Protein +10.3%
Contains more Fats +464.7%
Contains more Other +92.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
Contains more Protein +10.3%
Contains more Fats +464.7%
Contains more Other +92.5%
Equal in Protein - 3.99
Equal in Carbs - 21.34
Equal in Water - 73.93

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Wild rice
Wild rice
Contains more Monounsaturated Fat +956%
Contains more Polyunsaturated fat +406.1%
Contains less Saturated Fat -78.8%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Contains more Monounsaturated Fat +956%
Contains more Polyunsaturated fat +406.1%
Contains less Saturated Fat -78.8%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
3
Wild rice
Wild rice
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +∞%
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Wild rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Rich in minerals ok
Lower in Cholesterol Equal
Lower in price Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Wild rice Opinion
Net carbs 18.5g 19.54g Wild rice
Protein 4.4g 3.99g Quinoa
Fats 1.92g 0.34g Quinoa
Carbs 21.3g 21.34g Wild rice
Calories 120kcal 101kcal Quinoa
Starch 17.63g Quinoa
Fructose 0.2g Wild rice
Sugar 0.87g 0.73g Wild rice
Fiber 2.8g 1.8g Quinoa
Calcium 17mg 3mg Quinoa
Iron 1.49mg 0.6mg Quinoa
Magnesium 64mg 32mg Quinoa
Phosphorus 152mg 82mg Quinoa
Potassium 172mg 101mg Quinoa
Sodium 7mg 3mg Wild rice
Zinc 1.09mg 1.34mg Wild rice
Copper 0.192mg 0.121mg Quinoa
Manganese 0.631mg 0.282mg Quinoa
Selenium 2.8µg 0.8µg Quinoa
Vitamin A 5IU 3IU Quinoa
Vitamin E 0.63mg 0.24mg Quinoa
Vitamin B1 0.107mg 0.052mg Quinoa
Vitamin B2 0.11mg 0.087mg Quinoa
Vitamin B3 0.412mg 1.287mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.123mg 0.135mg Wild rice
Folate 42µg 26µg Quinoa
Vitamin K 0µg 0.5µg Wild rice
Tryptophan 0.052mg 0.049mg Quinoa
Threonine 0.131mg 0.127mg Quinoa
Isoleucine 0.157mg 0.167mg Wild rice
Leucine 0.261mg 0.276mg Wild rice
Lysine 0.239mg 0.17mg Quinoa
Methionine 0.096mg 0.119mg Wild rice
Phenylalanine 0.185mg 0.195mg Wild rice
Valine 0.185mg 0.232mg Wild rice
Histidine 0.127mg 0.104mg Quinoa
Saturated Fat 0.231g 0.049g Wild rice
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.05g Quinoa
Polyunsaturated fat 1.078g 0.213g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Wild rice
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
10%
Wild rice
Minerals Daily Need Coverage Score
38%
Quinoa
21%
Wild rice

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Wild rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.