Quinoa vs. Wild rice — In-Depth Nutrition Comparison
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What are the main differences between quinoa and wild rice?
- Quinoa is richer in manganese, iron, phosphorus, copper, and magnesium, while wild rice is higher in vitamin B3.
- Quinoa's daily need coverage for manganese is 15% higher.
- Wild rice has 2 times less iron than quinoa. Quinoa has 1.49mg of iron, while wild rice has 0.6mg.
We used Quinoa, cooked and Wild rice, cooked types in this comparison.
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 | +100% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +70.3% |
| Contains more IronIron | +148.3% |
| Contains more CopperCopper | +58.7% |
| Contains more PhosphorusPhosphorus | +85.4% |
| Contains more ManganeseManganese | +123.8% |
| Contains more SeleniumSelenium | +250% |
| Contains more ZincZinc | +22.9% |
| Contains less SodiumSodium | -57.1% |
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 | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +105.8% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more FolateFolate | +61.5% |
| Contains more CholineCholine | +125.5% |
| Contains more Vitamin B3Vitamin B3 | +212.4% |
| Contains more Vitamin KVitamin K | +∞% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +464.7% |
| Contains more OtherOther | +92.5% |
~equal in
Protein
~3.99g
~equal in
Carbs
~21.34g
~equal in
Water
~73.93g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +956% |
| Contains more Poly. FatPolyunsaturated fat | +406.1% |
| Contains less Sat. FatSaturated fat | -78.8% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more StarchStarch | +∞% |
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
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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| Rich in minerals |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 0.282mg | 15% |
| Iron | 1.49mg | 0.6mg | 11% |
| Phosphorus | 152mg | 82mg | 10% |
| Copper | 0.192mg | 0.121mg | 8% |
| Magnesium | 64mg | 32mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 1.078g | 0.213g | 6% |
| Vitamin B1 | 0.107mg | 0.052mg | 5% |
| Vitamin B3 | 0.412mg | 1.287mg | 5% |
| Folate | 42µg | 26µg | 4% |
| Fiber | 2.8g | 1.8g | 4% |
| Selenium | 2.8µg | 0.8µg | 4% |
| Vitamin B5 | 0.154mg | 3% | |
| Vitamin E | 0.63mg | 0.24mg | 3% |
| Choline | 23mg | 10.2mg | 2% |
| Zinc | 1.09mg | 1.34mg | 2% |
| Potassium | 172mg | 101mg | 2% |
| Fats | 1.92g | 0.34g | 2% |
| Vitamin B2 | 0.11mg | 0.087mg | 2% |
| Saturated fat | 0.231g | 0.049g | 1% |
| Monounsaturated fat | 0.528g | 0.05g | 1% |
| Vitamin B6 | 0.123mg | 0.135mg | 1% |
| Calories | 120kcal | 101kcal | 1% |
| Protein | 4.4g | 3.99g | 1% |
| Calcium | 17mg | 3mg | 1% |
| Carbs | 21.3g | 21.34g | 0% |
| Net carbs | 18.5g | 19.54g | N/A |
| Sugar | 0.87g | 0.73g | N/A |
| Sodium | 7mg | 3mg | 0% |
| Vitamin K | 0µg | 0.5µg | 0% |
| Tryptophan | 0.052mg | 0.049mg | 0% |
| Threonine | 0.131mg | 0.127mg | 0% |
| Isoleucine | 0.157mg | 0.167mg | 0% |
| Leucine | 0.261mg | 0.276mg | 0% |
| Lysine | 0.239mg | 0.17mg | 0% |
| Methionine | 0.096mg | 0.119mg | 0% |
| Phenylalanine | 0.185mg | 0.195mg | 0% |
| Valine | 0.185mg | 0.232mg | 0% |
| Histidine | 0.127mg | 0.104mg | 0% |
| Fructose | 0.2g | 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%
10%
Minerals Daily Need Coverage Score
38%
21%
Comparison summary
Which food is lower in Sugar?
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Wild rice is lower in Saturated fat (difference - 0.182g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Quinoa is relatively richer in minerals
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)
Which food is richer in vitamins?
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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.