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  6. Wild rice raw vs. Quinoa

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

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A recap on differences between wild rice raw and quinoa

  • 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.
  • Wild rice raw contains 16 times more vitamin B3 than quinoa. While wild rice raw contains 6.733mg of vitamin B3, quinoa contains only 0.412mg.

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

Infographic

Wild rice raw 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.
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%
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%
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.
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%
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%
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 B5Vitamin B5 +∞%
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 ~0.107mg
~equal in Vitamin B12 ~0µg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
15% 75% 8%
Protein: 14.73 g
Fats: 1.08 g
Carbs: 74.9 g
Water: 7.76 g
Other: 1.53 g
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
Contains more ProteinProtein +234.8%
Contains more CarbsCarbs +251.6%
Contains more OtherOther +98.7%
Contains more FatsFats +77.8%
Contains more WaterWater +822.8%

Fat Type Comparison

Fat type breakdown side-by-side comparison
16% 16% 68%
Saturated fat: Sat. Fat 0.156 g
Monounsaturated fat: Mono. Fat 0.159 g
Polyunsaturated fat: Poly. Fat 0.676 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 -32.5%
Contains more Mono. FatMonounsaturated fat +232.1%
Contains more Poly. FatPolyunsaturated fat +59.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
100%
Starch: 0 g
Sucrose: 0.67 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
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
Contains more SucroseSucrose +∞%
Contains more StarchStarch +∞%
~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. Wild rice raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169726/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.