Foodstruct Nutrition Search | Diet Analysis | Food Comparison | Glycemic Index Chart | Insulin Index Chart | Blog | Subscribe | Sign Up
  1. Home
  2. Foods
  3. Greens
  4. Wild rice
  5. Compare
  6. Wild rice vs. Quinoa

Wild rice vs. Quinoa — In-Depth Nutrition Comparison

Compare

What are the main differences between Wild rice and Quinoa?

  • Wild rice is richer in Vitamin B3, while Quinoa is higher in Manganese, Iron, Phosphorus, Copper, and Magnesium.
  • Quinoa's daily need coverage for Manganese is 15% higher.
  • Quinoa has 3 times less Vitamin B3 than Wild rice. Wild rice has 1.287mg of Vitamin B3, while Quinoa has 0.412mg.

We used Wild rice, cooked and Quinoa, cooked types in this comparison.

Infographic

Wild 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.
Wild rice
Wild rice
2
:
8
Quinoa
Quinoa
Contains less Sodium -57.1%
Contains more Zinc +22.9%
Contains more Calcium +466.7%
Contains more Iron +148.3%
Contains more Magnesium +100%
Contains more Phosphorus +85.4%
Contains more Potassium +70.3%
Contains more Copper +58.7%
Contains more Manganese +123.8%
Contains more Selenium +250%
Wild rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 23% 23% 36% 9% 1% 37% 41% 37% 5%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains less Sodium -57.1%
Contains more Zinc +22.9%
Contains more Calcium +466.7%
Contains more Iron +148.3%
Contains more Magnesium +100%
Contains more Phosphorus +85.4%
Contains more Potassium +70.3%
Contains more Copper +58.7%
Contains more Manganese +123.8%
Contains more Selenium +250%

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.
Wild rice
Wild rice
4
:
5
Quinoa
Quinoa
Contains more Vitamin B3 +212.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +26.4%
Contains more Folate +61.5%
Equal in Vitamin B6 - 0.123
Wild rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 5% 0% 0% 14% 21% 25% 10% 32% 20% 0% 2%
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%
Contains more Vitamin B3 +212.4%
Contains more Vitamin K +∞%
Contains more Vitamin A +66.7%
Contains more Vitamin E +162.5%
Contains more Vitamin B1 +105.8%
Contains more Vitamin B2 +26.4%
Contains more Folate +61.5%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Wild rice
Wild rice
2
:
3
Quinoa
Quinoa
Contains more Protein +10.3%
Contains more Fats +464.7%
Contains more Other +92.5%
Equal in Carbs - 21.3
Equal in Water - 71.61
Wild rice
4% 21% 74%
Protein: 3.99 g
Fats: 0.34 g
Carbs: 21.34 g
Water: 73.93 g
Other: 0.4 g
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
Contains more Protein +10.3%
Contains more Fats +464.7%
Contains more Other +92.5%
Equal in Carbs - 21.3
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Wild rice
Wild rice
1
:
2
Quinoa
Quinoa
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +956%
Contains more Polyunsaturated fat +406.1%
Wild rice
16% 16% 68%
Saturated Fat: 0.049 g
Monounsaturated Fat: 0.05 g
Polyunsaturated fat: 0.213 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -78.8%
Contains more Monounsaturated Fat +956%
Contains more Polyunsaturated fat +406.1%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Wild rice
Wild rice
3
:
1
Quinoa
Quinoa
Contains more Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%
Wild rice
45% 27% 27%
Starch: 0 g
Sucrose: 0.33 g
Glucose: 0.2 g
Fructose: 0.2 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
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 Sucrose +∞%
Contains more Glucose +∞%
Contains more Fructose +∞%
Contains more Starch +∞%

Comparison summary table

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

All nutrients comparison - raw data values

Nutrient Wild rice Quinoa Opinion
Net carbs 19.54g 18.5g Wild rice
Protein 3.99g 4.4g Quinoa
Fats 0.34g 1.92g Quinoa
Carbs 21.34g 21.3g Wild rice
Calories 101kcal 120kcal Quinoa
Starch 17.63g Quinoa
Fructose 0.2g Wild rice
Sugar 0.73g 0.87g Wild rice
Fiber 1.8g 2.8g Quinoa
Calcium 3mg 17mg Quinoa
Iron 0.6mg 1.49mg Quinoa
Magnesium 32mg 64mg Quinoa
Phosphorus 82mg 152mg Quinoa
Potassium 101mg 172mg Quinoa
Sodium 3mg 7mg Wild rice
Zinc 1.34mg 1.09mg Wild rice
Copper 0.121mg 0.192mg Quinoa
Manganese 0.282mg 0.631mg Quinoa
Selenium 0.8µg 2.8µg Quinoa
Vitamin A 3IU 5IU Quinoa
Vitamin E 0.24mg 0.63mg Quinoa
Vitamin B1 0.052mg 0.107mg Quinoa
Vitamin B2 0.087mg 0.11mg Quinoa
Vitamin B3 1.287mg 0.412mg Wild rice
Vitamin B5 0.154mg Wild rice
Vitamin B6 0.135mg 0.123mg Wild rice
Folate 26µg 42µg Quinoa
Vitamin K 0.5µg 0µg Wild rice
Tryptophan 0.049mg 0.052mg Quinoa
Threonine 0.127mg 0.131mg Quinoa
Isoleucine 0.167mg 0.157mg Wild rice
Leucine 0.276mg 0.261mg Wild rice
Lysine 0.17mg 0.239mg Quinoa
Methionine 0.119mg 0.096mg Wild rice
Phenylalanine 0.195mg 0.185mg Wild rice
Valine 0.232mg 0.185mg Wild rice
Histidine 0.104mg 0.127mg Quinoa
Saturated Fat 0.049g 0.231g Wild rice
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.05g 0.528g Quinoa
Polyunsaturated fat 0.213g 1.078g Quinoa

Which food is preferable for your diet?

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

People also compare

Wild rice
Wild rice vs Tagliatelle
Tagliatelle
Wild rice
Wild rice vs Pasta
Pasta
Wild rice
Wild rice vs Noodles
Noodles
Quinoa
Quinoa vs Rice
Rice
Quinoa
Quinoa vs Couscous
Couscous
Quinoa
Quinoa vs Brown rice
Brown rice

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
10%
Wild rice
11%
Quinoa
Minerals Daily Need Coverage Score
21%
Wild rice
38%
Quinoa

Comparison summary

Which food is lower in Sugar?
Wild rice
Wild rice is lower in Sugar (difference - 0.14g)
Which food contains less Sodium?
Wild rice
Wild rice contains less Sodium (difference - 4mg)
Which food is lower in Saturated Fat?
Wild rice
Wild rice is lower in Saturated Fat (difference - 0.182g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 4)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
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 ($)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

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 - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168897/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.