Quinoa vs Wild Rice: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
Fact 1: There is 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.
Fact 2: Quinoa And Wild rice Nutrition Difference
Wild rice vs Quinoa: Vitamins and Minerals Comparison
|per 100g||Quinoa||Wild rice|
|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|
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%.
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | ounce | handfull | tablespoon | cup | half cup
- 70% CARBS.
- 15% PROTEIN
- 15% 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
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