Foodstruct
Advanced Nutrition Search | Diet Analysis | Glycemic index chart

Quinoa vs Rice - In-Depth Nutrition Comparison

Compare

Important differences between Quinoa and Rice

  • Quinoa has more Phosphorus, Copper, Magnesium, Fiber, Vitamin B2, Manganese, and Zinc, however Rice has more Selenium, and Vitamin B3.
  • Quinoa's daily need coverage for Phosphorus is 16% more.
  • Quinoa has 8 times more Vitamin B2 than Rice. Quinoa has 0.11mg of Vitamin B2, while Rice has 0.013mg.

The food varieties used in the comparison are Quinoa, cooked and Rice, white, long-grain, regular, enriched, cooked.

Infographic

Quinoa vs Rice infographic
Copy 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" chart below show how much of the daily needs can be covered by 300 grams of the food
Quinoa
7
:
1
Rice
Contains more Iron +24.2%
Contains more Calcium +70%
Contains more Potassium +391.4%
Contains more Magnesium +433.3%
Contains more Copper +178.3%
Contains more Zinc +122.4%
Contains more Phosphorus +253.5%
Contains less Sodium -85.7%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 56% 6% 16% 46% 64% 30% 66% 1%
Iron Calcium Potassium Magnesium Copper Zinc Phosphorus Sodium 45% 3% 4% 9% 24% 14% 19% 1%
Contains more Iron +24.2%
Contains more Calcium +70%
Contains more Potassium +391.4%
Contains more Magnesium +433.3%
Contains more Copper +178.3%
Contains more Zinc +122.4%
Contains more Phosphorus +253.5%
Contains less Sodium -85.7%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" chart below show how much of the daily needs can be covered by 300 grams of the food
Quinoa
4
:
4
Rice
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B6 +32.3%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B3 +258.3%
Contains more Folate +38.1%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 1% 13% 0% 27% 26% 8% 0% 29% 0% 0% 32%
Vitamin C Vitamin A Vitamin E Vitamin D Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Vitamin B12 Vitamin K Folate 0% 0% 1% 0% 41% 3% 28% 24% 22% 0% 0% 44%
Contains more Vitamin A +∞%
Contains more Vitamin E +1475%
Contains more Vitamin B2 +746.2%
Contains more Vitamin B6 +32.3%
Contains more Vitamin B1 +52.3%
Contains more Vitamin B3 +258.3%
Contains more Folate +38.1%

Vitamin and Mineral Summary Scores

The summary score is calculated by summing up the daily values contained in 300 grams of the product. Obviously the more the food fulfills human daily needs, the more the summary score is.
Vitamin Summary Score
11
Quinoa
13
Rice
Mineral Summary Score
35
Quinoa
14
Rice

Macronutrients Comparison

Macronutrient comparison charts compare the amount of protein, total fats, and total carbohydrates in 300 grams of the food. The displayed values show how much of the daily needs can be covered by 300 grams of food.
Protein
26%
Quinoa
16%
Rice
Carbohydrates
21%
Quinoa
28%
Rice
Fats
9%
Quinoa
1%
Rice

Comparison summary table

Pay attention to the most right column. It shows the amounts side by side, making it easier to realize the amount of difference.
Quinoa Rice
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in glycemic index ok
Lower in price ok
Rich in minerals ok
Lower in Cholesterol Equal
Rich in vitamins Equal

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Rice
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low glycemic index diet ok

People also compare

Comparison summary

Which food is lower in Sugar?
Rice
Rice is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Rice
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated Fat?
Rice
Rice is lower in Saturated Fat (difference - 0.154g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 7)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
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 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.

All nutrients comparison - raw data values

Nutrient Quinoa Rice Opinion
Calories 120 130 Rice
Protein 4.4 2.69 Quinoa
Fats 1.92 0.28 Quinoa
Vitamin C 0 0
Carbs 21.3 28.17 Rice
Cholesterol 0 0
Vitamin D 0 0
Iron 1.49 1.2 Quinoa
Calcium 17 10 Quinoa
Potassium 172 35 Quinoa
Magnesium 64 12 Quinoa
Sugar 0.87 0.05 Rice
Fiber 2.8 0.4 Quinoa
Copper 0.192 0.069 Quinoa
Zinc 1.09 0.49 Quinoa
Starch 17.63 Quinoa
Phosphorus 152 43 Quinoa
Sodium 7 1 Rice
Vitamin A 5 0 Quinoa
Vitamin E 0.63 0.04 Quinoa
Vitamin D 0 0
Vitamin B1 0.107 0.163 Rice
Vitamin B2 0.11 0.013 Quinoa
Vitamin B3 0.412 1.476 Rice
Vitamin B5 0.39 Rice
Vitamin B6 0.123 0.093 Quinoa
Vitamin B12 0 0
Vitamin K 0 0
Folate 42 58 Rice
Trans Fat
Saturated Fat 0.231 0.077 Rice
Monounsaturated Fat 0.528 0.088 Quinoa
Polyunsaturated fat 1.078 0.076 Quinoa
Tryptophan 0.052 0.031 Quinoa
Threonine 0.131 0.096 Quinoa
Isoleucine 0.157 0.116 Quinoa
Leucine 0.261 0.222 Quinoa
Lysine 0.239 0.097 Quinoa
Methionine 0.096 0.063 Quinoa
Phenylalanine 0.185 0.144 Quinoa
Valine 0.185 0.164 Quinoa
Histidine 0.127 0.063 Quinoa
Fructose

References

The source of all the nutrient values on the page (excluding the main article the sources for which are presented separately if present) is the USDA's FoodCentral. The exact links to the foods presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.