Rice, white vs Quinoa
Nutrition comparison per 100 g serving
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Quinoa wins in 18 out of 29 nutrient categories
Rice, white: 5
vs
Quinoa: 18
(6 ties)
Overview
| Nutrient | Rice, white | Quinoa | Winner |
|---|---|---|---|
| Calories | 97 cal | 120 cal | |
| Protein | 2.0 g | 4.4 g | |
| Carbs | 21.1 g | 21.3 g | |
| Fat | 0.2 g | 1.9 g | |
| Fiber | 1 g | 2.8 g | |
| Sugar | 0 g | 0 g | Tie |
Vitamins
| Vitamin | Rice, white | Quinoa | Winner |
|---|---|---|---|
| Choline, total | 2.1 MG | 23 MG | |
| Folate, total | 1 UG | 42 UG | |
| Niacin | 0.3 MG | 0.4 MG | |
| Pantothenic acid | 0.2 MG | 0 MG | |
| Riboflavin | 0.0 MG | 0.1 MG | |
| Thiamin | 0.0 MG | 0.1 MG | |
| Vitamin A, RAE | 0 UG | 0 UG | Tie |
| Vitamin B-12 | 0 UG | 0 UG | Tie |
| Vitamin B-6 | 0.0 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) | 0.0 MG | 0.6 MG | |
| Vitamin K (phylloquinone) | 0 UG | 0 UG | Tie |
Minerals
| Mineral | Rice, white | Quinoa | Winner |
|---|---|---|---|
| Calcium, Ca | 2 MG | 17 MG | |
| Copper, Cu | 0.0 MG | 0.2 MG | |
| Iron, Fe | 0.1 MG | 1.5 MG | |
| Magnesium, Mg | 5 MG | 64 MG | |
| Manganese, Mn | 0.3 MG | 0.6 MG | |
| Phosphorus, P | 8 MG | 152 MG | |
| Potassium, K | 10 MG | 172 MG | |
| Selenium, Se | 5.6 UG | 2.8 UG | |
| Sodium, Na | 5 MG | 7 MG | |
| Zinc, Zn | 0.4 MG | 1.1 MG |