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  6. Rice pudding vs. Quinoa

Rice pudding vs. Quinoa — In-Depth Nutrition Comparison

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A recap on differences between rice pudding and quinoa

  • Rice pudding is higher in vitamin B12 and calcium, yet quinoa is higher in manganese, copper, iron, magnesium, fiber, folate, phosphorus, and vitamin B6.
  • Quinoa covers your daily manganese needs 25% more than rice pudding.

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

Infographic

Rice pudding vs Quinoa 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.
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%
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%
Contains more CalciumCalcium +517.6%
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%

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.
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%
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%
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 B5Vitamin B5 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more Vitamin B1Vitamin B1 +42.7%
Contains more Vitamin B6Vitamin B6 +251.4%
Contains more FolateFolate +950%
~equal in Vitamin B3 ~0.412mg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

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

Fat Type Comparison

Fat type breakdown side-by-side comparison
66% 30% 4%
Saturated fat: Sat. Fat 0.967 g
Monounsaturated fat: Mono. Fat 0.441 g
Polyunsaturated fat: Poly. Fat 0.06 g
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
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. Rice pudding - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169611/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.