Side-by-Side Comparison

White Rice (Cooked) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

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

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

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

White Rice (Cooked)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)White Rice (Cooked) higher

White Rice (Cooked)

130 kcal7% DV

Quinoa (Cooked)

120 kcal6% DV

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

ProteinQuinoa (Cooked) higher

White Rice (Cooked)

2.7 g5% DV

Quinoa (Cooked)

4.4 g9% DV

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

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

28.2 g10% DV

Quinoa (Cooked)

21.3 g8% DV

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

Dietary FiberQuinoa (Cooked) higher

White Rice (Cooked)

0.40 g1% DV

Quinoa (Cooked)

2.8 g10% DV

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

Total FatQuinoa (Cooked) higher

White Rice (Cooked)

0.28 g

Quinoa (Cooked)

1.9 g2% DV

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

Total SugarsQuinoa (Cooked) higher

White Rice (Cooked)

0.05 g

Quinoa (Cooked)

0.87 g2% DV

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

Vitamins12 nutrients

Vitamin CSimilar

White Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

White Rice (Cooked)

0 µg

Quinoa (Cooked)

1.0 µg

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

Vitamin DSimilar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

White Rice (Cooked)

0.04 mg

Quinoa (Cooked)

0.63 mg4% DV

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

Vitamin KWhite Rice (Cooked) higher

White Rice (Cooked)

0.1 µg

Quinoa (Cooked)

0 µg

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

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

58 µg14% DV

Quinoa (Cooked)

42 µg11% DV

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

Thiamin (Vitamin B1)White Rice (Cooked) higher

White Rice (Cooked)

0.16 mg14% DV

Quinoa (Cooked)

0.11 mg9% DV

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

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

White Rice (Cooked)

0.01 mg1% DV

Quinoa (Cooked)

0.11 mg8% DV

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

Niacin (Vitamin B3)White Rice (Cooked) higher

White Rice (Cooked)

1.5 mg9% DV

Quinoa (Cooked)

0.41 mg3% 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

White Rice (Cooked)

0.40 mg8% DV

Quinoa (Cooked)

0.23 mg5% DV

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

Vitamin B6Similar

White Rice (Cooked)

0.09 mg5% DV

Quinoa (Cooked)

0.12 mg7% DV

Both White Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.09 mg).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

White Rice (Cooked)

1.0 mg

Quinoa (Cooked)

7.0 mg

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

PotassiumQuinoa (Cooked) higher

White Rice (Cooked)

35.0 mg1% DV

Quinoa (Cooked)

172 mg4% DV

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

CalciumQuinoa (Cooked) higher

White Rice (Cooked)

10.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

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

IronQuinoa (Cooked) higher

White Rice (Cooked)

1.2 mg7% DV

Quinoa (Cooked)

1.5 mg8% DV

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

MagnesiumQuinoa (Cooked) higher

White Rice (Cooked)

12.0 mg3% DV

Quinoa (Cooked)

64.0 mg15% DV

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

PhosphorusQuinoa (Cooked) higher

White Rice (Cooked)

43.0 mg3% DV

Quinoa (Cooked)

152 mg12% DV

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

ZincQuinoa (Cooked) higher

White Rice (Cooked)

0.49 mg4% DV

Quinoa (Cooked)

1.1 mg10% 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

White Rice (Cooked)

0.08 g

Quinoa (Cooked)

0.23 g1% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Quinoa (Cooked) higher

White Rice (Cooked)

205 kcal10% DV

Quinoa (Cooked)

222 kcal11% DV

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

ProteinQuinoa (Cooked) higher

White Rice (Cooked)

4.3 g9% DV

Quinoa (Cooked)

8.1 g16% DV

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

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

44.5 g16% DV

Quinoa (Cooked)

39.4 g14% DV

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

Dietary FiberQuinoa (Cooked) higher

White Rice (Cooked)

0.63 g2% DV

Quinoa (Cooked)

5.2 g19% DV

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

Total FatQuinoa (Cooked) higher

White Rice (Cooked)

0.44 g1% DV

Quinoa (Cooked)

3.6 g5% DV

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

Total SugarsQuinoa (Cooked) higher

White Rice (Cooked)

0.08 g

Quinoa (Cooked)

1.6 g3% DV

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

Vitamins12 nutrients

Vitamin CSimilar

White Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

White Rice (Cooked)

0 µg

Quinoa (Cooked)

1.9 µg

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

Vitamin DSimilar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

White Rice (Cooked)

0.06 mg

Quinoa (Cooked)

1.2 mg8% DV

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

Vitamin KWhite Rice (Cooked) higher

White Rice (Cooked)

0.2 µg

Quinoa (Cooked)

0 µg

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

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

92 µg23% DV

Quinoa (Cooked)

78 µg19% DV

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

Thiamin (Vitamin B1)White Rice (Cooked) higher

White Rice (Cooked)

0.26 mg21% DV

Quinoa (Cooked)

0.20 mg16% 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

White Rice (Cooked)

0.02 mg2% DV

Quinoa (Cooked)

0.20 mg16% 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

White Rice (Cooked)

2.3 mg15% DV

Quinoa (Cooked)

0.76 mg5% 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

White Rice (Cooked)

0.62 mg12% DV

Quinoa (Cooked)

0.42 mg8% DV

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

Vitamin B6Quinoa (Cooked) higher

White Rice (Cooked)

0.15 mg9% DV

Quinoa (Cooked)

0.23 mg13% DV

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

Vitamin B12Similar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

White Rice (Cooked)

1.6 mg

Quinoa (Cooked)

13.0 mg1% DV

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

PotassiumQuinoa (Cooked) higher

White Rice (Cooked)

55.3 mg1% DV

Quinoa (Cooked)

318 mg7% DV

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

CalciumQuinoa (Cooked) higher

White Rice (Cooked)

15.8 mg1% DV

Quinoa (Cooked)

31.5 mg2% DV

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

IronQuinoa (Cooked) higher

White Rice (Cooked)

1.9 mg11% DV

Quinoa (Cooked)

2.8 mg15% DV

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

MagnesiumQuinoa (Cooked) higher

White Rice (Cooked)

19.0 mg5% DV

Quinoa (Cooked)

118 mg28% DV

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

PhosphorusQuinoa (Cooked) higher

White Rice (Cooked)

67.9 mg5% DV

Quinoa (Cooked)

281 mg22% DV

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

ZincQuinoa (Cooked) higher

White Rice (Cooked)

0.77 mg7% DV

Quinoa (Cooked)

2.0 mg18% 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

White Rice (Cooked)

0.12 g1% DV

Quinoa (Cooked)

0.43 g2% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

White Rice (Cooked)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

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

ProteinQuinoa (Cooked) higher

White Rice (Cooked)

2.1 g4% DV

Quinoa (Cooked)

3.7 g7% DV

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

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

21.7 g8% DV

Quinoa (Cooked)

17.7 g6% DV

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

Dietary FiberQuinoa (Cooked) higher

White Rice (Cooked)

0.31 g1% DV

Quinoa (Cooked)

2.3 g8% DV

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

Total FatQuinoa (Cooked) higher

White Rice (Cooked)

0.22 g

Quinoa (Cooked)

1.6 g2% DV

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

Total SugarsQuinoa (Cooked) higher

White Rice (Cooked)

0.04 g

Quinoa (Cooked)

0.72 g1% DV

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

Vitamins12 nutrients

Vitamin CSimilar

White Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0.8 µg

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

Vitamin DSimilar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

White Rice (Cooked)

0.03 mg

Quinoa (Cooked)

0.52 mg3% DV

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

Vitamin KWhite Rice (Cooked) higher

White Rice (Cooked)

0.1 µg

Quinoa (Cooked)

0 µg

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

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

45 µg11% DV

Quinoa (Cooked)

35 µg9% DV

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

Thiamin (Vitamin B1)Similar

White Rice (Cooked)

0.13 mg10% DV

Quinoa (Cooked)

0.09 mg7% DV

Both White Rice (Cooked) and Quinoa (Cooked) provide similar amounts of thiamin (vitamin b1) (0.13 mg).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

White Rice (Cooked)

0.01 mg1% DV

Quinoa (Cooked)

0.09 mg7% DV

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

Niacin (Vitamin B3)White Rice (Cooked) higher

White Rice (Cooked)

1.1 mg7% DV

Quinoa (Cooked)

0.34 mg2% 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

White Rice (Cooked)

0.30 mg6% DV

Quinoa (Cooked)

0.19 mg4% DV

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

Vitamin B6Similar

White Rice (Cooked)

0.07 mg4% DV

Quinoa (Cooked)

0.10 mg6% DV

Both White Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.07 mg).

Vitamin B12Similar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

White Rice (Cooked)

0.77 mg

Quinoa (Cooked)

5.8 mg

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

PotassiumQuinoa (Cooked) higher

White Rice (Cooked)

27.0 mg1% DV

Quinoa (Cooked)

143 mg3% DV

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

CalciumQuinoa (Cooked) higher

White Rice (Cooked)

7.7 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

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

IronQuinoa (Cooked) higher

White Rice (Cooked)

0.92 mg5% DV

Quinoa (Cooked)

1.2 mg7% DV

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

MagnesiumQuinoa (Cooked) higher

White Rice (Cooked)

9.2 mg2% DV

Quinoa (Cooked)

53.1 mg13% DV

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

PhosphorusQuinoa (Cooked) higher

White Rice (Cooked)

33.1 mg3% DV

Quinoa (Cooked)

126 mg10% DV

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

ZincQuinoa (Cooked) higher

White Rice (Cooked)

0.38 mg3% DV

Quinoa (Cooked)

0.90 mg8% 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

White Rice (Cooked)

0.06 g

Quinoa (Cooked)

0.19 g1% DV

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

Nutrient

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

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

Macronutrients6 nutrients

Calories (Energy)Similar

White Rice (Cooked)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

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

ProteinQuinoa (Cooked) higher

White Rice (Cooked)

6.2 g12% DV

Quinoa (Cooked)

11.0 g22% DV

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

CarbohydratesWhite Rice (Cooked) higher

White Rice (Cooked)

65.1 g24% DV

Quinoa (Cooked)

53.3 g19% DV

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

Dietary FiberQuinoa (Cooked) higher

White Rice (Cooked)

0.92 g3% DV

Quinoa (Cooked)

7.0 g25% DV

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

Total FatQuinoa (Cooked) higher

White Rice (Cooked)

0.65 g1% DV

Quinoa (Cooked)

4.8 g6% DV

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

Total SugarsQuinoa (Cooked) higher

White Rice (Cooked)

0.12 g

Quinoa (Cooked)

2.2 g4% DV

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

Vitamins12 nutrients

Vitamin CSimilar

White Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

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

Vitamin A (RAE)Quinoa (Cooked) higher

White Rice (Cooked)

0 µg

Quinoa (Cooked)

2.5 µg

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

Vitamin DSimilar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Vitamin EQuinoa (Cooked) higher

White Rice (Cooked)

0.09 mg1% DV

Quinoa (Cooked)

1.6 mg11% DV

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

Vitamin KWhite Rice (Cooked) higher

White Rice (Cooked)

0.2 µg

Quinoa (Cooked)

0 µg

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

Folate (DFE)White Rice (Cooked) higher

White Rice (Cooked)

134 µg33% DV

Quinoa (Cooked)

105 µg26% DV

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

Thiamin (Vitamin B1)White Rice (Cooked) higher

White Rice (Cooked)

0.38 mg31% DV

Quinoa (Cooked)

0.27 mg22% 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

White Rice (Cooked)

0.03 mg2% DV

Quinoa (Cooked)

0.28 mg21% 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

White Rice (Cooked)

3.4 mg21% DV

Quinoa (Cooked)

1.0 mg6% 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

White Rice (Cooked)

0.91 mg18% DV

Quinoa (Cooked)

0.57 mg11% DV

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

Vitamin B6Quinoa (Cooked) higher

White Rice (Cooked)

0.21 mg13% DV

Quinoa (Cooked)

0.31 mg18% DV

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

Vitamin B12Similar

White Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

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

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

White Rice (Cooked)

2.3 mg

Quinoa (Cooked)

17.5 mg1% DV

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

PotassiumQuinoa (Cooked) higher

White Rice (Cooked)

80.9 mg2% DV

Quinoa (Cooked)

430 mg9% DV

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

CalciumQuinoa (Cooked) higher

White Rice (Cooked)

23.1 mg2% DV

Quinoa (Cooked)

42.5 mg3% DV

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

IronQuinoa (Cooked) higher

White Rice (Cooked)

2.8 mg15% DV

Quinoa (Cooked)

3.7 mg21% DV

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

MagnesiumQuinoa (Cooked) higher

White Rice (Cooked)

27.7 mg7% DV

Quinoa (Cooked)

160 mg38% DV

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

PhosphorusQuinoa (Cooked) higher

White Rice (Cooked)

99.3 mg8% DV

Quinoa (Cooked)

380 mg30% DV

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

ZincQuinoa (Cooked) higher

White Rice (Cooked)

1.1 mg10% DV

Quinoa (Cooked)

2.7 mg25% 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

White Rice (Cooked)

0.18 g1% DV

Quinoa (Cooked)

0.58 g3% DV

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

White Rice (Cooked) vs Quinoa (Cooked)

White Rice (Cooked)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary