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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
:
8
Wild rice raw
Wild rice raw
Contains more Calcium +23.5%
Contains more Iron +31.5%
Contains more Magnesium +176.6%
Contains more Phosphorus +184.9%
Contains more Potassium +148.3%
Contains more Zinc +446.8%
Contains more Copper +172.9%
Contains more Manganese +110.6%
Equal in Sodium - 7
Equal in Selenium - 2.8
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Wild rice raw
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 74% 127% 186% 38% 1% 163% 175% 174% 16%
Contains more Calcium +23.5%
Contains more Iron +31.5%
Contains more Magnesium +176.6%
Contains more Phosphorus +184.9%
Contains more Potassium +148.3%
Contains more Zinc +446.8%
Contains more Copper +172.9%
Contains more Manganese +110.6%
Equal in Sodium - 7
Equal in Selenium - 2.8

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
:
9
Wild rice raw
Wild rice raw
Contains more Vitamin A +280%
Contains more Vitamin E +30.2%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +1534.2%
Contains more Vitamin B6 +217.9%
Contains more Folate +126.2%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.115
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Wild rice raw
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 2% 17% 0% 0% 29% 61% 127% 65% 91% 72% 0% 5%
Contains more Vitamin A +280%
Contains more Vitamin E +30.2%
Contains more Vitamin B2 +138.2%
Contains more Vitamin B3 +1534.2%
Contains more Vitamin B6 +217.9%
Contains more Folate +126.2%
Contains more Vitamin K +∞%
Equal in Vitamin B1 - 0.115

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
2
:
3
Wild rice raw
Wild rice raw
Contains more Fats +77.8%
Contains more Water +822.8%
Contains more Protein +234.8%
Contains more Carbs +251.6%
Contains more Other +98.7%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Wild rice raw
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 Fats +77.8%
Contains more Water +822.8%
Contains more Protein +234.8%
Contains more Carbs +251.6%
Contains more Other +98.7%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Wild rice raw
Wild rice raw
Contains more Monounsaturated Fat +232.1%
Contains more Polyunsaturated fat +59.5%
Contains less Saturated Fat -32.5%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Wild rice raw
16% 16% 68%
Saturated Fat: 0.156 g
Monounsaturated Fat: 0.159 g
Polyunsaturated fat: 0.676 g
Contains more Monounsaturated Fat +232.1%
Contains more Polyunsaturated fat +59.5%
Contains less Saturated Fat -32.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Quinoa
Quinoa
1
:
1
Wild rice raw
Wild rice raw
Contains more Starch +∞%
Contains more Sucrose +∞%
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Wild rice raw
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 Starch +∞%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Wild rice raw
Rich in minerals ok
Lower in Saturated Fat ok
Rich in vitamins ok
Lower in Sugar ok
Lower in Glycemic Index ok
Lower in Sodium Equal
Lower in Cholesterol Equal
Lower in price Equal

All nutrients comparison - raw data values

Nutrient Quinoa Wild rice raw Opinion
Net carbs 18.5g 68.7g Wild rice raw
Protein 4.4g 14.73g Wild rice raw
Fats 1.92g 1.08g Quinoa
Carbs 21.3g 74.9g Wild rice raw
Calories 120kcal 357kcal Wild rice raw
Starch 17.63g Quinoa
Sugar 0.87g 2.5g Quinoa
Fiber 2.8g 6.2g Wild rice raw
Calcium 17mg 21mg Wild rice raw
Iron 1.49mg 1.96mg Wild rice raw
Magnesium 64mg 177mg Wild rice raw
Phosphorus 152mg 433mg Wild rice raw
Potassium 172mg 427mg Wild rice raw
Sodium 7mg 7mg
Zinc 1.09mg 5.96mg Wild rice raw
Copper 0.192mg 0.524mg Wild rice raw
Manganese 0.631mg 1.329mg Wild rice raw
Selenium 2.8µg 2.8µg
Vitamin A 5IU 19IU Wild rice raw
Vitamin A RAE 0µg 1µg Wild rice raw
Vitamin E 0.63mg 0.82mg Wild rice raw
Vitamin B1 0.107mg 0.115mg Wild rice raw
Vitamin B2 0.11mg 0.262mg Wild rice raw
Vitamin B3 0.412mg 6.733mg Wild rice raw
Vitamin B5 1.074mg Wild rice raw
Vitamin B6 0.123mg 0.391mg Wild rice raw
Folate 42µg 95µg Wild rice raw
Vitamin K 0µg 1.9µg Wild rice raw
Tryptophan 0.052mg 0.179mg Wild rice raw
Threonine 0.131mg 0.469mg Wild rice raw
Isoleucine 0.157mg 0.618mg Wild rice raw
Leucine 0.261mg 1.018mg Wild rice raw
Lysine 0.239mg 0.629mg Wild rice raw
Methionine 0.096mg 0.438mg Wild rice raw
Phenylalanine 0.185mg 0.721mg Wild rice raw
Valine 0.185mg 0.858mg Wild rice raw
Histidine 0.127mg 0.384mg Wild rice raw
Saturated Fat 0.231g 0.156g Wild rice raw
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.159g Quinoa
Polyunsaturated fat 1.078g 0.676g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Wild rice raw
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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%
Quinoa
39%
Wild rice raw
Minerals Daily Need Coverage Score
38%
Quinoa
96%
Wild rice raw

Comparison summary

Which food is richer in minerals?
Wild rice raw
Wild rice raw is relatively richer in minerals
Which food is lower in Saturated Fat?
Wild rice raw
Wild rice raw is lower in Saturated Fat (difference - 0.075g)
Which food is richer in vitamins?
Wild rice raw
Wild rice raw is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa
Quinoa is lower in Sugar (difference - 1.63g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 4)
Which food contains less Sodium?
?
The foods are relatively equal in Sodium (7 mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)

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.