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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 and vitamin B3; however, quinoa has more phosphorus, copper, magnesium, fiber, vitamin B2, manganese, and zinc.
  • Quinoa's daily need coverage for phosphorus is 16% more.
  • Rice has 4 times more vitamin B3 than quinoa. Rice has 1.476mg of vitamin B3, while quinoa has 0.412mg.

The food varieties used in the comparison are Rice, white, long-grain, regular, enriched, cooked and Quinoa, cooked.

Infographic

Rice vs Quinoa infographic
Infographic link

Mineral Comparison

The mineral comparison score is based on which food has a more favorable amount of each mineral. The �coverage� charts below show how much of the daily mineral needs are covered by the selected amount of each 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% 45% 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 +24.2%
Contains more CopperCopper +178.3%
Contains more ZincZinc +122.4%
Contains more PhosphorusPhosphorus +253.5%
Contains more ManganeseManganese +33.7%

Vitamin Comparison

The vitamin comparison score is based on the number of vitamins in which one food is richer than the other. The �coverage� charts below show how much of the daily vitamin needs are covered by the selected amount of each food.
Rice
Rice
4
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 0.8% 41% 3% 28% 23% 21% 0% 0% 44%
Quinoa
Quinoa
3
Vitamin C Vit. C Vitamin D Vit. D Vitamin A Vit. A Vitamin E Vit. E 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 0% 0% 0% 13% 27% 25% 7.7% 0% 28% 0% 0% 32%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B3Vitamin B3 +258.3%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more FolateFolate +38.1%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B6Vitamin B6 +32.3%
~equal in Vitamin C ~0mg
~equal in Vitamin D ~0µg
~equal in Vitamin A ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~0µg

All nutrients comparison - raw data values

Nutrient Rice Quinoa DV% diff.
Phosphorus 43mg 152mg 16%
Copper 0.069mg 0.192mg 14%
Magnesium 12mg 64mg 12%
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%
Vitamin B2 0.013mg 0.11mg 7%
Vitamin B3 1.476mg 0.412mg 7%
Polyunsaturated fat 0.076g 1.078g 7%
Zinc 0.49mg 1.09mg 5%
Vitamin B1 0.163mg 0.107mg 5%
Potassium 35mg 172mg 4%
Iron 1.2mg 1.49mg 4%
Vitamin E 0.04mg 0.63mg 4%
Folate 58µg 42µg 4%
Choline 2.1mg 23mg 4%
Protein 2.69g 4.4g 3%
Fats 0.28g 1.92g 3%
Carbs 28.17g 21.3g 2%
Vitamin B6 0.093mg 0.123mg 2%
Calories 130kcal 120kcal 1%
Calcium 10mg 17mg 1%
Saturated fat 0.077g 0.231g 1%
Monounsaturated fat 0.088g 0.528g 1%
Protein per 100 calories 2.1g 3.7g N/A
Calories per 10 g protein 483kcal 273kcal N/A
Weight per 100 calories 77g 83g N/A
Net carbs 27.77g 18.5g N/A
Sugar 0.05g 0.87g N/A
Sodium 1mg 7mg 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
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 CarbsCarbs +32.3%
Contains more ProteinProtein +63.6%
Contains more FatsFats +585.7%
~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%

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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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.