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Quinoa vs. Rice — In-Depth Nutrition Comparison

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Important differences between quinoa and rice

  • Quinoa has more phosphorus, copper, magnesium, fiber, vitamin B2, manganese, and zinc; however, rice has more selenium and vitamin B3.
  • Quinoa's daily need coverage for phosphorus is 16% more.
  • Quinoa has 8 times more vitamin B2 than rice. Quinoa has 0.11mg of vitamin B2, while rice has 0.013mg.

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

Infographic

Quinoa vs Rice 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.
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%
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%
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%
Contains less SodiumSodium -85.7%
Contains more SeleniumSelenium +167.9%

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.
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%
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%
Contains more Vitamin EVitamin E +1475%
Contains more Vitamin B2Vitamin B2 +746.2%
Contains more Vitamin B6Vitamin B6 +32.3%
Contains more Vitamin B1Vitamin B1 +52.3%
Contains more Vitamin B3Vitamin B3 +258.3%
Contains more FolateFolate +38.1%
~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 Quinoa Rice DV% diff.
Phosphorus 152mg 43mg 16%
Copper 0.192mg 0.069mg 14%
Magnesium 64mg 12mg 12%
Fiber 2.8g 0.4g 10%
Selenium 2.8µg 7.5µg 9%
Vitamin B5 0.39mg 8%
Starch 17.63g 7%
Manganese 0.631mg 0.472mg 7%
Vitamin B2 0.11mg 0.013mg 7%
Vitamin B3 0.412mg 1.476mg 7%
Polyunsaturated fat 1.078g 0.076g 7%
Zinc 1.09mg 0.49mg 5%
Vitamin B1 0.107mg 0.163mg 5%
Potassium 172mg 35mg 4%
Iron 1.49mg 1.2mg 4%
Vitamin E 0.63mg 0.04mg 4%
Folate 42µg 58µg 4%
Choline 23mg 2.1mg 4%
Protein 4.4g 2.69g 3%
Fats 1.92g 0.28g 3%
Carbs 21.3g 28.17g 2%
Vitamin B6 0.123mg 0.093mg 2%
Calories 120kcal 130kcal 1%
Calcium 17mg 10mg 1%
Saturated fat 0.231g 0.077g 1%
Monounsaturated fat 0.528g 0.088g 1%
Protein per 100 calories 3.7g 2.1g N/A
Calories per 10 g protein 273kcal 483kcal N/A
Weight per 100 calories 83g 77g N/A
Net carbs 18.5g 27.77g N/A
Sugar 0.87g 0.05g N/A
Sodium 7mg 1mg 0%
Tryptophan 0.052mg 0.031mg 0%
Threonine 0.131mg 0.096mg 0%
Isoleucine 0.157mg 0.116mg 0%
Leucine 0.261mg 0.222mg 0%
Lysine 0.239mg 0.097mg 0%
Methionine 0.096mg 0.063mg 0%
Phenylalanine 0.185mg 0.144mg 0%
Valine 0.185mg 0.164mg 0%
Histidine 0.127mg 0.063mg 0%
Omega-3 - DHA 0.015g 0g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more ProteinProtein +63.6%
Contains more FatsFats +585.7%
Contains more OtherOther +83.3%
Contains more CarbsCarbs +32.3%
~equal in Water ~68.44g

Fat Type Comparison

Fat type breakdown side-by-side comparison
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
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
Contains more Mono. FatMonounsaturated fat +500%
Contains more Poly. FatPolyunsaturated fat +1318.4%
Contains less Sat. FatSaturated fat -66.7%

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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. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/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.