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
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.
| Contains more ZincZinc | +22.9% |
| Contains less SodiumSodium | -57.1% |
| Contains more MagnesiumMagnesium | +100% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +70.3% |
| Contains more IronIron | +148.3% |
| Contains more CopperCopper | +58.7% |
| Contains more PhosphorusPhosphorus | +85.4% |
| Contains more ManganeseManganese | +123.8% |
| Contains more SeleniumSelenium | +250% |
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.
| Contains more Vitamin B3Vitamin B3 | +212.4% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more Vitamin EVitamin E | +162.5% |
| Contains more Vitamin B1Vitamin B1 | +105.8% |
| Contains more Vitamin B2Vitamin B2 | +26.4% |
| Contains more FolateFolate | +61.5% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.282mg | 0.631mg | 15% |
| Iron | 0.6mg | 1.49mg | 11% |
| Phosphorus | 82mg | 152mg | 10% |
| Magnesium | 32mg | 64mg | 8% |
| Copper | 0.121mg | 0.192mg | 8% |
| Starch | 17.63g | 7% | |
| Polyunsaturated fat | 0.213g | 1.078g | 6% |
| Vitamin B1 | 0.052mg | 0.107mg | 5% |
| Vitamin B3 | 1.287mg | 0.412mg | 5% |
| Fiber | 1.8g | 2.8g | 4% |
| Selenium | 0.8µg | 2.8µg | 4% |
| Folate | 26µg | 42µg | 4% |
| Vitamin E | 0.24mg | 0.63mg | 3% |
| Vitamin B5 | 0.154mg | 3% | |
| Fats | 0.34g | 1.92g | 2% |
| Potassium | 101mg | 172mg | 2% |
| Zinc | 1.34mg | 1.09mg | 2% |
| Vitamin B2 | 0.087mg | 0.11mg | 2% |
| Choline | 10.2mg | 23mg | 2% |
| Calories | 101kcal | 120kcal | 1% |
| Protein | 3.99g | 4.4g | 1% |
| Calcium | 3mg | 17mg | 1% |
| Vitamin B6 | 0.135mg | 0.123mg | 1% |
| Saturated fat | 0.049g | 0.231g | 1% |
| Monounsaturated fat | 0.05g | 0.528g | 1% |
| Protein per 100 calories | 4g | 3.7g | N/A |
| Calories per 10 g protein | 253kcal | 273kcal | N/A |
| Weight per 100 calories | 99g | 83g | N/A |
| Net carbs | 19.54g | 18.5g | N/A |
| Carbs | 21.34g | 21.3g | 0% |
| Sugar | 0.73g | 0.87g | N/A |
| Sodium | 3mg | 7mg | 0% |
| Vitamin K | 0.5µg | 0µg | 0% |
| Tryptophan | 0.049mg | 0.052mg | 0% |
| Threonine | 0.127mg | 0.131mg | 0% |
| Isoleucine | 0.167mg | 0.157mg | 0% |
| Leucine | 0.276mg | 0.261mg | 0% |
| Lysine | 0.17mg | 0.239mg | 0% |
| Methionine | 0.119mg | 0.096mg | 0% |
| Phenylalanine | 0.195mg | 0.185mg | 0% |
| Valine | 0.232mg | 0.185mg | 0% |
| Histidine | 0.104mg | 0.127mg | 0% |
| Fructose | 0.2g | 0% | |
| Omega-3 (DHA) | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +10.3% |
| Contains more FatsFats | +464.7% |
~equal in
Carbs
~21.3g
~equal in
Water
~71.61g
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -78.8% |
| Contains more Mono. FatMonounsaturated fat | +956% |
| Contains more Poly. FatPolyunsaturated fat | +406.1% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
| Contains more SucroseSucrose | +∞% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more StarchStarch | +∞% |
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
