Arborio rice vs. Quinoa — In-Depth Nutrition Comparison

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Significant differences between arborio rice and quinoa

Arborio rice has more selenium and vitamin B3; however, quinoa is richer in phosphorus, magnesium, copper, manganese, vitamin B2, and zinc.
Quinoa covers your daily phosphorus needs 17% more than arborio rice.
Quinoa has 4 times less vitamin B3 than arborio rice. Arborio rice has 1.493mg of vitamin B3, while quinoa has 0.412mg.
Arborio rice has a higher glycemic index. The glycemic index of arborio rice is 69, while the glycemic index of quinoa is 53.

Specific food types used in this comparison are Rice, white, short-grain, enriched, cooked and Quinoa, cooked.

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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.

Arborio rice

Quinoa

Contains less SodiumSodium	-100%
Contains more SeleniumSelenium	+167.9%

Contains more MagnesiumMagnesium	+700%
Contains more CalciumCalcium	+1600%
Contains more PotassiumPotassium	+561.5%
Contains more CopperCopper	+166.7%
Contains more ZincZinc	+172.5%
Contains more PhosphorusPhosphorus	+360.6%
Contains more ManganeseManganese	+76.8%

~equal in Iron ~1.49mg

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.

Arborio rice

Quinoa

Contains more Vitamin B1Vitamin B1	+53.3%
Contains more Vitamin B3Vitamin B3	+262.4%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+40.5%

Contains more Vitamin B2Vitamin B2	+587.5%
Contains more Vitamin B6Vitamin B6	+108.5%

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Phosphorus	33mg	152mg	17%
Magnesium	8mg	64mg	13%
Copper	0.072mg	0.192mg	13%
Manganese	0.357mg	0.631mg	12%
Fiber		2.8g	11%
Selenium	7.5µg	2.8µg	9%
Vitamin B5	0.397mg		8%
Starch		17.63g	7%
Polyunsaturated fat	0.05g	1.078g	7%
Vitamin B3	1.493mg	0.412mg	7%
Vitamin B2	0.016mg	0.11mg	7%
Zinc	0.4mg	1.09mg	6%
Vitamin B1	0.164mg	0.107mg	5%
Vitamin B6	0.059mg	0.123mg	5%
Folate	59µg	42µg	4%
Choline		23mg	4%
Vitamin E		0.63mg	4%
Potassium	26mg	172mg	4%
Protein	2.36g	4.4g	4%
Fats	0.19g	1.92g	3%
Calcium	1mg	17mg	2%
Carbs	28.73g	21.3g	2%
Saturated fat	0.051g	0.231g	1%
Monounsaturated fat	0.058g	0.528g	1%
Calories	130kcal	120kcal	1%
Net carbs	28.73g	18.5g	N/A
Iron	1.46mg	1.49mg	0%
Sugar		0.87g	N/A
Sodium	0mg	7mg	0%
Tryptophan	0.027mg	0.052mg	0%
Threonine	0.084mg	0.131mg	0%
Isoleucine	0.102mg	0.157mg	0%
Leucine	0.195mg	0.261mg	0%
Lysine	0.085mg	0.239mg	0%
Methionine	0.056mg	0.096mg	0%
Phenylalanine	0.126mg	0.185mg	0%
Valine	0.144mg	0.185mg	0%
Histidine	0.056mg	0.127mg	0%
Omega-3 - DHA		0.015g	N/A