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Quinoa vs. Rice pudding — In-Depth Nutrition Comparison

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A recap on differences between quinoa and rice pudding

  • Quinoa is higher in manganese, copper, iron, magnesium, fiber, folate, phosphorus, and vitamin B6, yet rice pudding is higher in vitamin B12 and calcium.
  • Quinoa covers your daily manganese needs 25% more than rice pudding.
  • Quinoa contains 28 times more fiber than rice pudding. While quinoa contains 2.8g of fiber, rice pudding contains only 0.1g.

Food varieties used in this article are Quinoa, cooked and Puddings, rice, dry mix, prepared with 2% milk.

Infographic

Quinoa vs Rice pudding 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
9
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 9.3% 32% 11% 14% 6% 10% 37% 14% 7.4% 10%
Contains more MagnesiumMagnesium +392.3%
Contains more PotassiumPotassium +32.3%
Contains more IronIron +302.7%
Contains more CopperCopper +966.7%
Contains more ZincZinc +186.8%
Contains more PhosphorusPhosphorus +74.7%
Contains less SodiumSodium -93.6%
Contains more ManganeseManganese +1007%
Contains more SeleniumSelenium +47.4%
Contains more CalciumCalcium +517.6%

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
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 2.3% 15% 0% 12% 19% 33% 8.3% 17% 8.1% 30% 0% 3% 0%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +950%
Contains more CholineCholine +∞%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin DVitamin D +∞%
Contains more Vitamin B2Vitamin B2 +28.2%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin B3 ~0.443mg
~equal in Vitamin K ~µg

All nutrients comparison - raw data values

Nutrient Quinoa Rice pudding DV% diff.
Manganese 0.631mg 0.057mg 25%
Copper 0.192mg 0.018mg 19%
Iron 1.49mg 0.37mg 14%
Magnesium 64mg 13mg 12%
Fiber 2.8g 0.1g 11%
Folate 42µg 4µg 10%
Vitamin B12 0µg 0.24µg 10%
Phosphorus 152mg 87mg 9%
Calcium 17mg 105mg 9%
Polyunsaturated fat 1.078g 0.06g 7%
Starch 17.63g 7%
Vitamin B6 0.123mg 0.035mg 7%
Zinc 1.09mg 0.38mg 6%
Vitamin B5 0.288mg 6%
Vitamin A 0µg 46µg 5%
Vitamin D 0IU 34IU 4%
Choline 23mg 4%
Sodium 7mg 109mg 4%
Vitamin E 0.63mg 4%
Vitamin D 0µg 0.8µg 4%
Vitamin B1 0.107mg 0.075mg 3%
Saturated fat 0.231g 0.967g 3%
Cholesterol 0mg 6mg 2%
Protein 4.4g 3.29g 2%
Selenium 2.8µg 1.9µg 2%
Vitamin B2 0.11mg 0.141mg 2%
Potassium 172mg 130mg 1%
Vitamin C 0mg 0.7mg 1%
Calories 120kcal 111kcal 0%
Fats 1.92g 1.63g 0%
Carbs 21.3g 20.81g 0%
Net carbs 18.5g 20.71g N/A
Sugar 0.87g N/A
Vitamin B3 0.412mg 0.443mg 0%
Monounsaturated fat 0.528g 0.441g 0%
Tryptophan 0.052mg 0.039mg 0%
Threonine 0.131mg 0.126mg 0%
Isoleucine 0.157mg 0.169mg 0%
Leucine 0.261mg 0.273mg 0%
Lysine 0.239mg 0.221mg 0%
Methionine 0.096mg 0.07mg 0%
Phenylalanine 0.185mg 0.135mg 0%
Valine 0.185mg 0.187mg 0%
Histidine 0.127mg 0.075mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
3% 21% 73%
Protein: 3.29 g
Fats: 1.63 g
Carbs: 20.81 g
Water: 73.43 g
Other: 0.84 g
Contains more ProteinProtein +33.7%
Contains more FatsFats +17.8%
~equal in Carbs ~20.81g
~equal in Water ~73.43g
~equal in Other ~0.84g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
3
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
Contains less Sat. FatSaturated fat -76.1%
Contains more Mono. FatMonounsaturated fat +19.7%
Contains more Poly. FatPolyunsaturated fat +1696.7%

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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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.