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Rice vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between rice and quinoa

  • Rice has more selenium; however, quinoa has more iron, phosphorus, copper, magnesium, folate, fiber, vitamin B2, vitamin B1, and manganese.
  • Quinoa's daily need coverage for iron is 16% more.
  • Rice has 3 times more selenium than quinoa. Rice has 7.5µg of selenium, while quinoa has 2.8µg.

The food varieties used in the comparison are Rice, white, long-grain, regular, unenriched, cooked without salt and Quinoa, cooked.

Infographic

Rice vs Quinoa 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.
Rice
Rice
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 8.6% 3% 3.1% 7.5% 23% 13% 18% 0.13% 62% 41%
Quinoa
Quinoa
8
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%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +167.9%
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%

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.
Rice
Rice
1
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% 0.8% 0% 5% 3% 7.5% 23% 21% 0% 0% 2.3% 1.1%
Quinoa
Quinoa
6
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%
Contains more Vitamin B5Vitamin B5 +∞%
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%
~equal in Vitamin C ~0mg
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Quinoa DV% diff.
Iron 0.2mg 1.49mg 16%
Phosphorus 43mg 152mg 16%
Copper 0.069mg 0.192mg 14%
Magnesium 12mg 64mg 12%
Folate 3µg 42µg 10%
Fiber 0.4g 2.8g 10%
Selenium 7.5µg 2.8µg 9%
Vitamin B5 0.39mg 8%
Starch 17.63g 7%
Manganese 0.472mg 0.631mg 7%
Polyunsaturated fat 0.076g 1.078g 7%
Vitamin B2 0.013mg 0.11mg 7%
Vitamin B1 0.02mg 0.107mg 7%
Zinc 0.49mg 1.09mg 5%
Potassium 35mg 172mg 4%
Choline 2.1mg 23mg 4%
Vitamin E 0.04mg 0.63mg 4%
Protein 2.69g 4.4g 3%
Fats 0.28g 1.92g 3%
Vitamin B6 0.093mg 0.123mg 2%
Carbs 28.17g 21.3g 2%
Saturated fat 0.077g 0.231g 1%
Monounsaturated fat 0.088g 0.528g 1%
Calories 130kcal 120kcal 1%
Calcium 10mg 17mg 1%
Net carbs 27.77g 18.5g N/A
Sugar 0.05g 0.87g N/A
Sodium 1mg 7mg 0%
Vitamin B3 0.4mg 0.412mg 0%
Tryptophan 0.031mg 0.052mg 0%
Threonine 0.096mg 0.131mg 0%
Isoleucine 0.116mg 0.157mg 0%
Leucine 0.222mg 0.261mg 0%
Lysine 0.097mg 0.239mg 0%
Methionine 0.063mg 0.096mg 0%
Phenylalanine 0.144mg 0.185mg 0%
Valine 0.164mg 0.185mg 0%
Histidine 0.063mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Rice
Rice
1
3% 28% 68%
Protein: 2.69 g
Fats: 0.28 g
Carbs: 28.17 g
Water: 68.44 g
Other: 0.42 g
Quinoa
Quinoa
4
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more CarbsCarbs +32.3%
Contains more ProteinProtein +63.6%
Contains more FatsFats +585.7%
Contains more OtherOther +83.3%
~equal in Water ~71.61g

Fat Type Comparison

Fat type breakdown side-by-side comparison
Rice
Rice
1
32% 37% 32%
Saturated fat: Sat. Fat 0.077 g
Monounsaturated fat: Mono. Fat 0.088 g
Polyunsaturated fat: Poly. Fat 0.076 g
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
Contains less Sat. FatSaturated fat -66.7%
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +1318.4%

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. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169757/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/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.