Quinoa vs. Arborio rice — In-Depth Nutrition Comparison

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Significant differences between quinoa and arborio rice

Quinoa has more phosphorus, magnesium, copper, manganese, vitamin B2, and zinc; however, arborio rice is richer in selenium and vitamin B3.
Quinoa covers your daily phosphorus needs 17% more than arborio rice.
Arborio rice has 8 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while arborio rice has 8mg.
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 Quinoa, cooked and Rice, white, short-grain, enriched, 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.

Quinoa

Arborio rice

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%

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

~equal in Iron ~1.46mg

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

Arborio rice

Contains more Vitamin EVitamin E	+∞%
Contains more Vitamin B2Vitamin B2	+587.5%
Contains more Vitamin B6Vitamin B6	+108.5%
Contains more CholineCholine	+∞%

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

~equal in Vitamin C ~0mg

~equal in Vitamin A ~0µg

~equal in Vitamin D ~0µg

~equal in Vitamin B12 ~0µg

~equal in Vitamin K ~µg

All nutrients comparison - raw data values

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