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  6. Quinoa vs. Wild rice raw

Quinoa vs. Wild rice raw — In-Depth Nutrition Comparison

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A recap on differences between quinoa and wild rice raw

  • Wild rice raw is higher than quinoa in zinc, phosphorus, vitamin B3, copper, manganese, magnesium, vitamin B6, fiber, folate, and vitamin B2.
  • Wild rice raw covers your daily zinc needs 44% more than quinoa.

Food varieties used in this article are Quinoa, cooked and Wild rice, raw.

Infographic

Quinoa vs Wild rice raw 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
0
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 126% 6.3% 38% 74% 175% 163% 186% 0.91% 173% 15%
Contains more MagnesiumMagnesium +176.6%
Contains more CalciumCalcium +23.5%
Contains more PotassiumPotassium +148.3%
Contains more IronIron +31.5%
Contains more CopperCopper +172.9%
Contains more ZincZinc +446.8%
Contains more PhosphorusPhosphorus +184.9%
Contains more ManganeseManganese +110.6%
~equal in Sodium ~7mg
~equal in Selenium ~2.8µg

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
0
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 0% 0.33% 16% 0% 29% 60% 126% 64% 90% 0% 4.8% 71% 19%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin EVitamin E +30.2%
Contains more Vitamin B2Vitamin B2 +138.2%
Contains more Vitamin B3Vitamin B3 +1534.2%
Contains more Vitamin B6Vitamin B6 +217.9%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +126.2%
Contains more CholineCholine +52.2%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin B1 ~0.115mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

Nutrient Quinoa Wild rice raw DV% diff.
Zinc 1.09mg 5.96mg 44%
Phosphorus 152mg 433mg 40%
Vitamin B3 0.412mg 6.733mg 40%
Copper 0.192mg 0.524mg 37%
Manganese 0.631mg 1.329mg 30%
Magnesium 64mg 177mg 27%
Protein 4.4g 14.73g 21%
Vitamin B5 1.074mg 21%
Vitamin B6 0.123mg 0.391mg 21%
Carbs 21.3g 74.9g 18%
Fiber 2.8g 6.2g 14%
Folate 42µg 95µg 13%
Vitamin B2 0.11mg 0.262mg 12%
Calories 120kcal 357kcal 12%
Potassium 172mg 427mg 8%
Starch 17.63g 7%
Iron 1.49mg 1.96mg 6%
Polyunsaturated fat 1.078g 0.676g 3%
Vitamin K 0µg 1.9µg 2%
Choline 23mg 35mg 2%
Monounsaturated fat 0.528g 0.159g 1%
Vitamin B1 0.107mg 0.115mg 1%
Fats 1.92g 1.08g 1%
Vitamin E 0.63mg 0.82mg 1%
Net carbs 18.5g 68.7g N/A
Calcium 17mg 21mg 0%
Sugar 0.87g 2.5g N/A
Sodium 7mg 7mg 0%
Vitamin A 0µg 1µg 0%
Selenium 2.8µg 2.8µg 0%
Saturated fat 0.231g 0.156g 0%
Tryptophan 0.052mg 0.179mg 0%
Threonine 0.131mg 0.469mg 0%
Isoleucine 0.157mg 0.618mg 0%
Leucine 0.261mg 1.018mg 0%
Lysine 0.239mg 0.629mg 0%
Methionine 0.096mg 0.438mg 0%
Phenylalanine 0.185mg 0.721mg 0%
Valine 0.185mg 0.858mg 0%
Histidine 0.127mg 0.384mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
Contains more FatsFats +77.8%
Contains more WaterWater +822.8%
Contains more ProteinProtein +234.8%
Contains more CarbsCarbs +251.6%
Contains more OtherOther +98.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 g
Contains more Mono. FatMonounsaturated fat +232.1%
Contains more Poly. FatPolyunsaturated fat +59.5%
Contains less Sat. FatSaturated fat -32.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more StarchStarch +∞%
Contains more SucroseSucrose +∞%
~equal in Glucose ~0g
~equal in Fructose ~0g
~equal in Lactose ~0g
~equal in Maltose ~0g
~equal in Galactose ~0g

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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.