Quinoa vs Wild Rice: Nutrition, Calories & Protein Compared



Quinoa - calories, kcal, weight, nutrition
Quinoa - calories, kcal, weight, nutrition

Quinoa vs Wild rice
Nutrition Facts

Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Wild Rice
Serving size:
  change
standard serving size (100g)tablespoon (15g)cup (200g)half cup (100g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Quinoa vs Wild Rice 100g Compare


per 100gQuinoaWild rice
Calories368 357
Carbohydrates64.16 g74.9 g
Fat6.07 g1.08 g
Dietary fiber7 g6.2 g
Protein14.12 g14.73 g
Calcium47 mg21 mg
Iron4.57 mg1.96 mg
Magnessium197 mg177 mg
Potassium563 mg427 mg
Sodium5 mg7 mg
Vitaminium A14 µg19 µg
Vitaminium B1 (Thiamine)0.36 mg0.115 mg
Vitaminium B2 (riboflavin)0.318 mg0.262 mg
Vitaminium B3 (Niacin)1.52 mg6.733 mg
Vitaminium B9 (Folic acid)184 mg0.095 mg
Vitaminium E2.44 mg0.82 mg

Discover the Wonders of Quinoa and Wild Rice

Quinoa and wild rice are not just staple foods for the health-conscious; they are treasures trodden in history and nutrition, making their way into modern kitchens around the globe. Before diving into the nitty-gritty of their nutritional profiles, let's unearth some fascinating facts about these two superfoods.

Quinoa, often mistaken as a grain, is actually a seed hailing from South America. It has been cultivated for over 5,000 years and was dubbed "the gold of the Incas" because they believed it increased the stamina of their warriors. On the other hand, wild rice is not rice at all. It's a species of grass that grows in shallow water in small lakes and slow-flowing streams. Native Americans have harvested it for centuries, using it as a staple food and a gift to honor guests.

Nutritional Nuggets: Quinoa vs. Wild Rice

When it comes to nutritional content, both quinoa and wild rice pack a punch, but in slightly different ways. Quinoa provides a substantial 368 calories per cup, slightly more than wild rice's 357 calories. This makes both excellent choices for energy-rich diets.

Quinoa is a bit ahead with its protein content, offering 14.12 grams compared to wild rice's 14.73 grams. However, where quinoa truly shines is in its fat content, boasting 6.07 grams with beneficial unsaturated fats, unlike wild rice's leaner profile at 1.08 grams.

Both are champions in the fiber arena, essential for healthy digestion, with quinoa offering 7 grams and wild rice not far behind at 6.2 grams. Carbohydrate-wise, wild rice leads with 74.9 grams versus quinoa's 64.16 grams, making it a slightly better option for those needing extra energy.

Minerals and Vitamins Galore

Quinoa and wild rice are both gluten-free, making them fantastic alternatives for those with dietary restrictions. They are also rich in minerals and vitamins. Quinoa boasts higher levels of magnesium, iron, and phosphorus, crucial for bone health, energy production, and overall wellness. Wild rice, however, is not to be underestimated, with a noteworthy niacin (vitamin B3) content that's beneficial for skin health and lowering cholesterol.

Both grains offer a variety of B vitamins, essential for metabolic processes, but quinoa slightly edges out with its folate (vitamin B9) content, important for DNA synthesis and repair. In terms of antioxidants, quinoa contains a modest amount of vitamin E, while both are low in vitamin C.

What's Best for Your Plate?

Choosing between quinoa and wild rice ultimately depends on your dietary needs and taste preferences. Quinoa offers a slightly nutty flavor and a unique texture that fluffs up when cooked, making it a versatile base for salads and bowls. Wild rice, with its chewy texture and rich, earthy flavor, pairs wonderfully with hearty dishes and adds a gourmet touch to soups and casseroles.

Whether you're leaning towards the protein-packed quinoa or the fiber-rich wild rice, incorporating these grains into your diet is a step towards a balanced and nutritious lifestyle. So why not experiment with both and discover which grain best complements your culinary creations?

Quinoa 100g

368kcal

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Wild rice 100g

357kcal

Calories source

  • 81% CARBS
  • 16% PROTEIN
  • 3% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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