Quinoa vs Wild Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Wild rice - calories, kcal, weight, nutrition

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

Wild rice vs Quinoa: Vitamins and Minerals Comparison

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 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

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%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

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

Wild rice

  • Calories357
  • Carbohydrates74.9 g
  • Fat1.08 g
  • Dietary fiber6.2 g
  • Protein14.73 g
Wild rice calories per:
100g | ounce | standard serving size | tablespoon | cup | half cup

Calories source

  • 81% CARBS
  • 16% PROTEIN
  • 3% FAT

Vitamins: wild rice vs quinoa

Minerals: quinoa vs wild rice

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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