Side-by-Side Comparison

Quinoa (Cooked) vs White Rice (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Clean fluffy steamed long-grain white rice in neutral ceramic bowl

grains

White Rice (Cooked)

130Calories

2.7Protein

0.4Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-8%

Quinoa (Cooked)

Quinoa (Cooked) has fewer calories (energy) (120 kcal vs 130 kcal, 10 kcal less).

Higher Protein

+64%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.7 g in White Rice (Cooked) (+1.7 g, +64%).

Higher Dietary Fiber

+600%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 0.40 g in White Rice (Cooked) (+2.4 g, +600%).

Higher Potassium

+391%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 35.0 mg in White Rice (Cooked) (+137 mg, +391%).

Comparing per 100 g standard edible portion.

Nutrient

Quinoa (Cooked)100 g edible portion

White Rice (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

Quinoa (Cooked)

120 kcal6% DV

White Rice (Cooked)

130 kcal7% DV

White Rice (Cooked) provides 130 kcal vs 120 kcal in Quinoa (Cooked) (+10 kcal, +8%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

4.4 g9% DV

White Rice (Cooked)

2.7 g5% DV

Quinoa (Cooked) provides 4.4 g vs 2.7 g in White Rice (Cooked) (+1.7 g, +64%).

CarbohydratesWhite Rice (Cooked) higher

Quinoa (Cooked)

21.3 g8% DV

White Rice (Cooked)

28.2 g10% DV

White Rice (Cooked) provides 28.2 g vs 21.3 g in Quinoa (Cooked) (+6.9 g, +32%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 g10% DV

White Rice (Cooked)

0.40 g1% DV

Quinoa (Cooked) provides 2.8 g vs 0.40 g in White Rice (Cooked) (+2.4 g, +600%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.9 g2% DV

White Rice (Cooked)

0.28 g

Quinoa (Cooked) provides 1.9 g vs 0.28 g in White Rice (Cooked) (+1.6 g, +586%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.87 g2% DV

White Rice (Cooked)

0.05 g

Quinoa (Cooked) provides 0.87 g vs 0.05 g in White Rice (Cooked) (+0.82 g, +1640%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.0 µg

White Rice (Cooked)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.63 mg4% DV

White Rice (Cooked)

0.04 mg

Quinoa (Cooked) provides 0.63 mg vs 0.04 mg in White Rice (Cooked) (+0.59 mg, +1475%).

Vitamin KWhite Rice (Cooked) higher

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Quinoa (Cooked)

42 µg11% DV

White Rice (Cooked)

58 µg14% DV

White Rice (Cooked) provides 58 µg vs 42 µg in Quinoa (Cooked) (+16 µg, +38%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Quinoa (Cooked)

0.11 mg9% DV

White Rice (Cooked)

0.16 mg14% DV

White Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.16 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.11 mg8% DV

White Rice (Cooked)

0.01 mg1% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.11 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Quinoa (Cooked)

0.41 mg3% DV

White Rice (Cooked)

1.5 mg9% DV

White Rice (Cooked) provides 1.5 mg vs 0.41 mg in Quinoa (Cooked) (+1.1 mg, +258%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Quinoa (Cooked)

0.23 mg5% DV

White Rice (Cooked)

0.40 mg8% DV

White Rice (Cooked) provides 0.40 mg vs 0.23 mg in Quinoa (Cooked) (+0.17 mg, +73%).

Vitamin B6Similar

Quinoa (Cooked)

0.12 mg7% DV

White Rice (Cooked)

0.09 mg5% DV

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 mg

White Rice (Cooked)

1.0 mg

Quinoa (Cooked) provides 7.0 mg vs 1.0 mg in White Rice (Cooked) (+6.0 mg, +600%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

172 mg4% DV

White Rice (Cooked)

35.0 mg1% DV

Quinoa (Cooked) provides 172 mg vs 35.0 mg in White Rice (Cooked) (+137 mg, +391%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

17.0 mg1% DV

White Rice (Cooked)

10.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 10.0 mg in White Rice (Cooked) (+7.0 mg, +70%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.5 mg8% DV

White Rice (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.5 mg vs 1.2 mg in White Rice (Cooked) (+0.29 mg, +24%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

64.0 mg15% DV

White Rice (Cooked)

12.0 mg3% DV

Quinoa (Cooked) provides 64.0 mg vs 12.0 mg in White Rice (Cooked) (+52.0 mg, +433%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

152 mg12% DV

White Rice (Cooked)

43.0 mg3% DV

Quinoa (Cooked) provides 152 mg vs 43.0 mg in White Rice (Cooked) (+109 mg, +253%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

1.1 mg10% DV

White Rice (Cooked)

0.49 mg4% DV

Quinoa (Cooked) provides 1.1 mg vs 0.49 mg in White Rice (Cooked) (+0.60 mg, +122%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.23 g1% DV

White Rice (Cooked)

0.08 g

Quinoa (Cooked) provides 0.23 g vs 0.08 g in White Rice (Cooked) (+0.15 g, +199%).

Nutrient

Quinoa (Cooked)185 g (1 cup cooked (185 g))

White Rice (Cooked)158 g (1 cup cooked (158 g))

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

Quinoa (Cooked)

222 kcal11% DV

White Rice (Cooked)

205 kcal10% DV

Quinoa (Cooked) provides 222 kcal vs 205 kcal in White Rice (Cooked) (+17 kcal, +8%).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

8.1 g16% DV

White Rice (Cooked)

4.3 g9% DV

Quinoa (Cooked) provides 8.1 g vs 4.3 g in White Rice (Cooked) (+3.9 g, +92%).

CarbohydratesWhite Rice (Cooked) higher

Quinoa (Cooked)

39.4 g14% DV

White Rice (Cooked)

44.5 g16% DV

White Rice (Cooked) provides 44.5 g vs 39.4 g in Quinoa (Cooked) (+5.1 g, +13%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

5.2 g19% DV

White Rice (Cooked)

0.63 g2% DV

Quinoa (Cooked) provides 5.2 g vs 0.63 g in White Rice (Cooked) (+4.5 g, +720%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

3.6 g5% DV

White Rice (Cooked)

0.44 g1% DV

Quinoa (Cooked) provides 3.6 g vs 0.44 g in White Rice (Cooked) (+3.1 g, +703%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g3% DV

White Rice (Cooked)

0.08 g

Quinoa (Cooked) provides 1.6 g vs 0.08 g in White Rice (Cooked) (+1.5 g, +1937%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

1.9 µg

White Rice (Cooked)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg8% DV

White Rice (Cooked)

0.06 mg

Quinoa (Cooked) provides 1.2 mg vs 0.06 mg in White Rice (Cooked) (+1.1 mg, +1744%).

Vitamin KWhite Rice (Cooked) higher

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) provides slightly more vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Quinoa (Cooked)

78 µg19% DV

White Rice (Cooked)

92 µg23% DV

White Rice (Cooked) provides 92 µg vs 78 µg in Quinoa (Cooked) (+14 µg, +18%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

White Rice (Cooked)

0.26 mg21% DV

White Rice (Cooked) provides 0.26 mg vs 0.20 mg in Quinoa (Cooked) (+0.06 mg, +30%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.20 mg16% DV

White Rice (Cooked)

0.02 mg2% DV

Quinoa (Cooked) provides 0.20 mg vs 0.02 mg in White Rice (Cooked) (+0.18 mg, +891%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Quinoa (Cooked)

0.76 mg5% DV

White Rice (Cooked)

2.3 mg15% DV

White Rice (Cooked) provides 2.3 mg vs 0.76 mg in Quinoa (Cooked) (+1.6 mg, +206%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Quinoa (Cooked)

0.42 mg8% DV

White Rice (Cooked)

0.62 mg12% DV

White Rice (Cooked) provides 0.62 mg vs 0.42 mg in Quinoa (Cooked) (+0.20 mg, +48%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.23 mg13% DV

White Rice (Cooked)

0.15 mg9% DV

Quinoa (Cooked) provides 0.23 mg vs 0.15 mg in White Rice (Cooked) (+0.08 mg, +55%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

13.0 mg1% DV

White Rice (Cooked)

1.6 mg

Quinoa (Cooked) provides 13.0 mg vs 1.6 mg in White Rice (Cooked) (+11.4 mg, +720%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

318 mg7% DV

White Rice (Cooked)

55.3 mg1% DV

Quinoa (Cooked) provides 318 mg vs 55.3 mg in White Rice (Cooked) (+263 mg, +475%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

31.5 mg2% DV

White Rice (Cooked)

15.8 mg1% DV

Quinoa (Cooked) provides 31.5 mg vs 15.8 mg in White Rice (Cooked) (+15.7 mg, +99%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

2.8 mg15% DV

White Rice (Cooked)

1.9 mg11% DV

Quinoa (Cooked) provides 2.8 mg vs 1.9 mg in White Rice (Cooked) (+0.86 mg, +45%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

118 mg28% DV

White Rice (Cooked)

19.0 mg5% DV

Quinoa (Cooked) provides 118 mg vs 19.0 mg in White Rice (Cooked) (+99.4 mg, +524%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

281 mg22% DV

White Rice (Cooked)

67.9 mg5% DV

Quinoa (Cooked) provides 281 mg vs 67.9 mg in White Rice (Cooked) (+213 mg, +314%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.0 mg18% DV

White Rice (Cooked)

0.77 mg7% DV

Quinoa (Cooked) provides 2.0 mg vs 0.77 mg in White Rice (Cooked) (+1.2 mg, +160%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.43 g2% DV

White Rice (Cooked)

0.12 g1% DV

Quinoa (Cooked) provides 0.43 g vs 0.12 g in White Rice (Cooked) (+0.30 g, +250%).

Nutrient

Quinoa (Cooked)Amount per 100 kcal (83 g)

White Rice (Cooked)Amount per 100 kcal (77 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

100 kcal5% DV

White Rice (Cooked)

100 kcal5% DV

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 g7% DV

White Rice (Cooked)

2.1 g4% DV

Quinoa (Cooked) provides 3.7 g vs 2.1 g in White Rice (Cooked) (+1.6 g, +76%).

CarbohydratesWhite Rice (Cooked) higher

Quinoa (Cooked)

17.7 g6% DV

White Rice (Cooked)

21.7 g8% DV

White Rice (Cooked) provides 21.7 g vs 17.7 g in Quinoa (Cooked) (+4.0 g, +23%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

2.3 g8% DV

White Rice (Cooked)

0.31 g1% DV

Quinoa (Cooked) provides 2.3 g vs 0.31 g in White Rice (Cooked) (+2.0 g, +655%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 g2% DV

White Rice (Cooked)

0.22 g

Quinoa (Cooked) provides 1.6 g vs 0.22 g in White Rice (Cooked) (+1.4 g, +639%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

0.72 g1% DV

White Rice (Cooked)

0.04 g

Quinoa (Cooked) provides 0.72 g vs 0.04 g in White Rice (Cooked) (+0.68 g, +1776%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

0.8 µg

White Rice (Cooked)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

0.52 mg3% DV

White Rice (Cooked)

0.03 mg

Quinoa (Cooked) provides 0.52 mg vs 0.03 mg in White Rice (Cooked) (+0.49 mg, +1598%).

Vitamin KWhite Rice (Cooked) higher

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0.1 µg

White Rice (Cooked) provides slightly more vitamin k (0.1 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Quinoa (Cooked)

35 µg9% DV

White Rice (Cooked)

45 µg11% DV

White Rice (Cooked) provides 45 µg vs 35 µg in Quinoa (Cooked) (+9.8 µg, +28%).

Thiamin (Vitamin B1)Similar

Quinoa (Cooked)

0.09 mg7% DV

White Rice (Cooked)

0.13 mg10% DV

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of thiamin (vitamin b1) (0.09 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.09 mg7% DV

White Rice (Cooked)

0.01 mg1% DV

Quinoa (Cooked) provides slightly more riboflavin (vitamin b2) (0.09 mg vs 0.01 mg).

Niacin (Vitamin B3)White Rice (Cooked) higher

Quinoa (Cooked)

0.34 mg2% DV

White Rice (Cooked)

1.1 mg7% DV

White Rice (Cooked) provides 1.1 mg vs 0.34 mg in Quinoa (Cooked) (+0.79 mg, +232%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Quinoa (Cooked)

0.19 mg4% DV

White Rice (Cooked)

0.30 mg6% DV

White Rice (Cooked) provides 0.30 mg vs 0.19 mg in Quinoa (Cooked) (+0.11 mg, +61%).

Vitamin B6Similar

Quinoa (Cooked)

0.10 mg6% DV

White Rice (Cooked)

0.07 mg4% DV

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b6 (0.10 mg).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

5.8 mg

White Rice (Cooked)

0.77 mg

Quinoa (Cooked) provides 5.8 mg vs 0.77 mg in White Rice (Cooked) (+5.0 mg, +655%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

143 mg3% DV

White Rice (Cooked)

27.0 mg1% DV

Quinoa (Cooked) provides 143 mg vs 27.0 mg in White Rice (Cooked) (+116 mg, +430%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

14.1 mg1% DV

White Rice (Cooked)

7.7 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 7.7 mg in White Rice (Cooked) (+6.4 mg, +83%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

1.2 mg7% DV

White Rice (Cooked)

0.92 mg5% DV

Quinoa (Cooked) provides 1.2 mg vs 0.92 mg in White Rice (Cooked) (+0.31 mg, +34%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

53.1 mg13% DV

White Rice (Cooked)

9.2 mg2% DV

Quinoa (Cooked) provides 53.1 mg vs 9.2 mg in White Rice (Cooked) (+43.9 mg, +475%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

126 mg10% DV

White Rice (Cooked)

33.1 mg3% DV

Quinoa (Cooked) provides 126 mg vs 33.1 mg in White Rice (Cooked) (+93.1 mg, +281%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

0.90 mg8% DV

White Rice (Cooked)

0.38 mg3% DV

Quinoa (Cooked) provides 0.90 mg vs 0.38 mg in White Rice (Cooked) (+0.53 mg, +140%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.19 g1% DV

White Rice (Cooked)

0.06 g

Quinoa (Cooked) provides slightly more saturated fat (0.19 g vs 0.06 g).

Nutrient

Quinoa (Cooked)Normalized to 300 kcal (250 g)

White Rice (Cooked)Normalized to 300 kcal (231 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Quinoa (Cooked)

300 kcal15% DV

White Rice (Cooked)

300 kcal15% DV

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Quinoa (Cooked)

11.0 g22% DV

White Rice (Cooked)

6.2 g12% DV

Quinoa (Cooked) provides 11.0 g vs 6.2 g in White Rice (Cooked) (+4.8 g, +77%).

CarbohydratesWhite Rice (Cooked) higher

Quinoa (Cooked)

53.3 g19% DV

White Rice (Cooked)

65.1 g24% DV

White Rice (Cooked) provides 65.1 g vs 53.3 g in Quinoa (Cooked) (+11.8 g, +22%).

Dietary FiberQuinoa (Cooked) higher

Quinoa (Cooked)

7.0 g25% DV

White Rice (Cooked)

0.92 g3% DV

Quinoa (Cooked) provides 7.0 g vs 0.92 g in White Rice (Cooked) (+6.1 g, +658%).

Total FatQuinoa (Cooked) higher

Quinoa (Cooked)

4.8 g6% DV

White Rice (Cooked)

0.65 g1% DV

Quinoa (Cooked) provides 4.8 g vs 0.65 g in White Rice (Cooked) (+4.2 g, +642%).

Total SugarsQuinoa (Cooked) higher

Quinoa (Cooked)

2.2 g4% DV

White Rice (Cooked)

0.12 g

Quinoa (Cooked) provides 2.2 g vs 0.12 g in White Rice (Cooked) (+2.1 g, +1783%).

Vitamins12 nutrients

Vitamin CSimilar

Quinoa (Cooked)

0 mg

White Rice (Cooked)

0 mg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Quinoa (Cooked)

2.5 µg

White Rice (Cooked)

0 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Quinoa (Cooked)

1.6 mg11% DV

White Rice (Cooked)

0.09 mg1% DV

Quinoa (Cooked) provides 1.6 mg vs 0.09 mg in White Rice (Cooked) (+1.5 mg, +1605%).

Vitamin KWhite Rice (Cooked) higher

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0.2 µg

White Rice (Cooked) has higher vitamin k (0.2 µg vs 0 µg).

Folate (DFE)White Rice (Cooked) higher

Quinoa (Cooked)

105 µg26% DV

White Rice (Cooked)

134 µg33% DV

White Rice (Cooked) provides 134 µg vs 105 µg in Quinoa (Cooked) (+29 µg, +28%).

Thiamin (Vitamin B1)White Rice (Cooked) higher

Quinoa (Cooked)

0.27 mg22% DV

White Rice (Cooked)

0.38 mg31% DV

White Rice (Cooked) provides 0.38 mg vs 0.27 mg in Quinoa (Cooked) (+0.11 mg, +41%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Quinoa (Cooked)

0.28 mg21% DV

White Rice (Cooked)

0.03 mg2% DV

Quinoa (Cooked) provides 0.28 mg vs 0.03 mg in White Rice (Cooked) (+0.24 mg, +816%).

Niacin (Vitamin B3)White Rice (Cooked) higher

Quinoa (Cooked)

1.0 mg6% DV

White Rice (Cooked)

3.4 mg21% DV

White Rice (Cooked) provides 3.4 mg vs 1.0 mg in Quinoa (Cooked) (+2.4 mg, +231%).

Pantothenic Acid (B5)White Rice (Cooked) higher

Quinoa (Cooked)

0.57 mg11% DV

White Rice (Cooked)

0.91 mg18% DV

White Rice (Cooked) provides 0.91 mg vs 0.57 mg in Quinoa (Cooked) (+0.34 mg, +60%).

Vitamin B6Quinoa (Cooked) higher

Quinoa (Cooked)

0.31 mg18% DV

White Rice (Cooked)

0.21 mg13% DV

Quinoa (Cooked) provides 0.31 mg vs 0.21 mg in White Rice (Cooked) (+0.09 mg, +43%).

Vitamin B12Similar

Quinoa (Cooked)

0 µg

White Rice (Cooked)

0 µg

Both Quinoa (Cooked) and White Rice (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Quinoa (Cooked)

17.5 mg1% DV

White Rice (Cooked)

2.3 mg

Quinoa (Cooked) provides 17.5 mg vs 2.3 mg in White Rice (Cooked) (+15.2 mg, +658%).

PotassiumQuinoa (Cooked) higher

Quinoa (Cooked)

430 mg9% DV

White Rice (Cooked)

80.9 mg2% DV

Quinoa (Cooked) provides 430 mg vs 80.9 mg in White Rice (Cooked) (+349 mg, +432%).

CalciumQuinoa (Cooked) higher

Quinoa (Cooked)

42.5 mg3% DV

White Rice (Cooked)

23.1 mg2% DV

Quinoa (Cooked) provides 42.5 mg vs 23.1 mg in White Rice (Cooked) (+19.4 mg, +84%).

IronQuinoa (Cooked) higher

Quinoa (Cooked)

3.7 mg21% DV

White Rice (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 3.7 mg vs 2.8 mg in White Rice (Cooked) (+0.95 mg, +34%).

MagnesiumQuinoa (Cooked) higher

Quinoa (Cooked)

160 mg38% DV

White Rice (Cooked)

27.7 mg7% DV

Quinoa (Cooked) provides 160 mg vs 27.7 mg in White Rice (Cooked) (+132 mg, +477%).

PhosphorusQuinoa (Cooked) higher

Quinoa (Cooked)

380 mg30% DV

White Rice (Cooked)

99.3 mg8% DV

Quinoa (Cooked) provides 380 mg vs 99.3 mg in White Rice (Cooked) (+281 mg, +283%).

ZincQuinoa (Cooked) higher

Quinoa (Cooked)

2.7 mg25% DV

White Rice (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 2.7 mg vs 1.1 mg in White Rice (Cooked) (+1.6 mg, +141%).

Lipids1 nutrients

Saturated FatQuinoa (Cooked) higher

Quinoa (Cooked)

0.58 g3% DV

White Rice (Cooked)

0.18 g1% DV

Quinoa (Cooked) provides 0.58 g vs 0.18 g in White Rice (Cooked) (+0.40 g, +223%).

Quinoa (Cooked) vs White Rice (Cooked)

Quinoa (Cooked)

White Rice (Cooked)

Nutritional Takeaways

Comparison Summary