Quinoa vs Wild Rice: Nutrition Showdown
Where is more calories, protein, carbs - what is more healthy?
Wild rice vs Quinoa: Nutrition Comparison
per 100g | Quinoa | Wild rice |
---|---|---|
Calories | 368 | 357 |
Carbohydrates | 64.16 g | 74.9 g |
Fat | 6.07 g | 1.08 g |
Dietary fiber | 7 g | 6.2 g |
Protein | 14.12 g | 14.73 g |
Calcium | 47 mg | 21 mg |
Iron | 4.57 mg | 1.96 mg |
Magnessium | 197 mg | 177 mg |
Potassium | 563 mg | 427 mg |
Sodium | 5 mg | 7 mg |
Vitaminium B1 (Thiamine) | 0.36 mg | 0.115 mg |
Vitaminium B2 (riboflavin) | 0.318 mg | 0.262 mg |
Vitaminium B3 (Niacin) | 1.52 mg | 6.733 mg |
Vitaminium B9 (Folic acid) | 184 mg | 0.095 mg |
Vitaminium E | 2.44 mg | 0.82 mg |
More Calories in Quinoa
At first glance, you can see that in quinoa is just a little more calories than in wild rice.
Quinoa has 368 kcal per 100g and wild rice 357 kcal per 100g so it is pretty easy to calculate that the difference is about 3%.
In quinoa and in wild rice most calories came from carbs.
See tables below to compare quinoa with wild rice in details.
Quinoa And Wild rice Nutrition Difference
- Calories:
quinoa - 3% more than wild rice - Carbohydrates:
wild rice - 17% more than quinoa - Fat:
quinoa - 462% more than wild rice - Dietary fiber:
quinoa - 13% more than wild rice - Protein:
wild rice - 4% more than quinoa
Less protein in quinoa
It is aslo easy to see see that in quinoa is less protein than in wild rice.
There is 14.73g per 100g of wild rice and 14.12g per 100g of quinoa so using simple math we can see that difference is about 4%.
Less carbohydrates in quinoa
In quinoa is less carbohydrates than in wild rice.
There is 74.9g/100g of carbohydrates in wild rice and 64.16g/100g in quinoa so let me do the math for you again - difference is about 17%.
More fat in quinoa
In quinoa is more fats than in wild rice.
The tables above show us that there is 1.08g/100g of fats in wild rice and 6.07g/100g in quinoa. In this case difference is about 462%.
Quinoa
368kcal- Calories368
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | ounce | handfull | tablespoon | cup | half cup
Calories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Wild rice
357kcal- Calories357
- Carbohydrates74.9 g
- Fat1.08 g
- Dietary fiber6.2 g
- Protein14.73 g
100g | ounce | standard serving size | tablespoon | cup | half cup
Calories source
- 81% CARBS
- 16% PROTEIN
- 3% FAT
Vitamins: wild rice vs quinoa
- Vitaminium B1 (Thiamine):
quinoa - 213% more than wild rice - Vitaminium B2 (riboflavin):
quinoa - 21% more than wild rice - Vitaminium B3 (Niacin):
wild rice - 343% more than quinoa - Vitaminium B9 (Folic acid):
quinoa - 193584% more than wild rice - Vitaminium E:
quinoa - 198% more than wild rice
Minerals: quinoa vs wild rice
- Calcium:
quinoa - 124% more than wild rice - Iron:
quinoa - 133% more than wild rice - Magnessium:
quinoa - 11% more than wild rice - Potassium:
quinoa - 32% more than wild rice - Sodium:
wild rice - 40% more than quinoa
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Compares of wild rice
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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