Quinoa vs Rice, white
Nutrition comparison per 100 g serving
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Quinoa wins in 16 out of 29 nutrient categories
Quinoa: 16
vs
Rice, white: 7
(6 ties)
Overview
| Nutrient | Quinoa | Rice, white | Winner |
|---|---|---|---|
| Calories | 120 cal | 130 cal | |
| Protein | 4.4 g | 2.7 g | |
| Carbs | 21.3 g | 28.2 g | |
| Fat | 1.9 g | 0.3 g | |
| Fiber | 2.8 g | 0.4 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Quinoa | Rice, white | Winner |
|---|---|---|---|
| Choline, total | 23 MG | 2.1 MG | |
| Folate, total | 42 UG | 58 UG | |
| Niacin | 0.4 MG | 1.5 MG | |
| Pantothenic acid | 0 MG | 0.4 MG | |
| Riboflavin | 0.1 MG | 0.0 MG | |
| Thiamin | 0.1 MG | 0.2 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.1 MG | 0.1 MG | |
| Vitamin C, total ascorbic acid | 0 MG | 0 MG | Tie |
| Vitamin D (D2 + D3) | 0 UG | 0 UG | Tie |
| Vitamin E (alpha-tocopherol) | 0.6 MG | 0.0 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Quinoa | Rice, white | Winner |
|---|---|---|---|
| Calcium, Ca | 17 MG | 10 MG | |
| Copper, Cu | 0.2 MG | 0.1 MG | |
| Iron, Fe | 1.5 MG | 1.2 MG | |
| Magnesium, Mg | 64 MG | 12 MG | |
| Manganese, Mn | 0.6 MG | 0.5 MG | |
| Phosphorus, P | 152 MG | 43 MG | |
| Potassium, K | 172 MG | 35 MG | |
| Selenium, Se | 2.8 UG | 7.5 UG | |
| Sodium, Na | 7 MG | 382 MG | |
| Zinc, Zn | 1.1 MG | 0.5 MG |