Quinoa vs. Rice — In-Depth Nutrition Comparison
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Important differences between quinoa and rice
- Quinoa has more iron, phosphorus, copper, magnesium, folate, fiber, vitamin B2, vitamin B1, and manganese; however, rice has more selenium.
- Quinoa's daily need coverage for iron is 16% more.
- Quinoa has 14 times more folate than rice. Quinoa has 42µg of folate, while rice has 3µg.
The food varieties used in the comparison are Quinoa, cooked and Rice, white, long-grain, regular, unenriched, cooked without salt.
Infographic
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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.
| Contains more MagnesiumMagnesium | +433.3% |
| Contains more CalciumCalcium | +70% |
| Contains more PotassiumPotassium | +391.4% |
| Contains more IronIron | +645% |
| Contains more CopperCopper | +178.3% |
| Contains more ZincZinc | +122.4% |
| Contains more PhosphorusPhosphorus | +253.5% |
| Contains more ManganeseManganese | +33.7% |
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +167.9% |
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.
| Contains more Vitamin EVitamin E | +1475% |
| Contains more Vitamin B1Vitamin B1 | +435% |
| Contains more Vitamin B2Vitamin B2 | +746.2% |
| Contains more Vitamin B6Vitamin B6 | +32.3% |
| Contains more FolateFolate | +1300% |
| Contains more CholineCholine | +995.2% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +63.6% |
| Contains more FatsFats | +585.7% |
| Contains more OtherOther | +83.3% |
| Contains more CarbsCarbs | +32.3% |
~equal in
Water
~68.44g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +500% |
| Contains more Poly. FatPolyunsaturated fat | +1318.4% |
| Contains less Sat. FatSaturated fat | -66.7% |
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in price |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Cholesterol | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
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DV% diff. |
| Iron | 1.49mg | 0.2mg | 16% |
| Phosphorus | 152mg | 43mg | 16% |
| Copper | 0.192mg | 0.069mg | 14% |
| Magnesium | 64mg | 12mg | 12% |
| Folate | 42µg | 3µg | 10% |
| Fiber | 2.8g | 0.4g | 10% |
| Selenium | 2.8µg | 7.5µg | 9% |
| Vitamin B5 | 0.39mg | 8% | |
| Starch | 17.63g | 7% | |
| Manganese | 0.631mg | 0.472mg | 7% |
| Polyunsaturated fat | 1.078g | 0.076g | 7% |
| Vitamin B2 | 0.11mg | 0.013mg | 7% |
| Vitamin B1 | 0.107mg | 0.02mg | 7% |
| Zinc | 1.09mg | 0.49mg | 5% |
| Potassium | 172mg | 35mg | 4% |
| Choline | 23mg | 2.1mg | 4% |
| Vitamin E | 0.63mg | 0.04mg | 4% |
| Protein | 4.4g | 2.69g | 3% |
| Fats | 1.92g | 0.28g | 3% |
| Vitamin B6 | 0.123mg | 0.093mg | 2% |
| Carbs | 21.3g | 28.17g | 2% |
| Saturated fat | 0.231g | 0.077g | 1% |
| Monounsaturated fat | 0.528g | 0.088g | 1% |
| Calories | 120kcal | 130kcal | 1% |
| Calcium | 17mg | 10mg | 1% |
| Net carbs | 18.5g | 27.77g | N/A |
| Sugar | 0.87g | 0.05g | N/A |
| Sodium | 7mg | 1mg | 0% |
| Vitamin B3 | 0.412mg | 0.4mg | 0% |
| Tryptophan | 0.052mg | 0.031mg | 0% |
| Threonine | 0.131mg | 0.096mg | 0% |
| Isoleucine | 0.157mg | 0.116mg | 0% |
| Leucine | 0.261mg | 0.222mg | 0% |
| Lysine | 0.239mg | 0.097mg | 0% |
| Methionine | 0.096mg | 0.063mg | 0% |
| Phenylalanine | 0.185mg | 0.144mg | 0% |
| Valine | 0.185mg | 0.164mg | 0% |
| Histidine | 0.127mg | 0.063mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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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%
5%
Minerals Daily Need Coverage Score
38%
18%
Comparison summary
Which food is lower in Sugar?
Rice is lower in Sugar (difference - 0.82g)
Which food contains less Sodium?
Rice contains less Sodium (difference - 6mg)
Which food is lower in Saturated fat?
Rice is lower in Saturated fat (difference - 0.154g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 7)
Which food is cheaper?
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food is richer in vitamins?
Quinoa is relatively richer in vitamins
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)