Quinoa vs Wild Rice: Nutrition, Calories & Protein Compared


Quinoa vs Wild rice
Nutrition Facts
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Quinoa vs Wild Rice 100g Compare
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 A | 14 µg | 19 µg |
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 |
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
368kcalCalories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Wild rice 100g
357kcalCalories source
- 81% CARBS
- 16% PROTEIN
- 3% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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