White rice, long-grain, cooked vs Quinoa, cooked
Both compared per 100 g. They have similar amounts of calories. Quinoa, cooked has 64% more protein than white rice, long-grain, cooked (4.4 g vs 2.7 g). Quinoa, cooked has 7 times as much fiber as white rice, long-grain, cooked (2.8 g vs 0.4 g). Quinoa, cooked has 17.4 times as much sugars as white rice, long-grain, cooked (0.87 g vs 0.05 g).
The biggest vitamin and mineral differences: White rice, long-grain, cooked has more Folate (B9) (+14% DV), Quinoa, cooked has more copper (+14% DV) and Quinoa, cooked has more magnesium (+12% DV).
| Per 100 g | White rice, long-grain, cooked | Quinoa, cooked |
|---|---|---|
| Calories | 130 kcal | 120 kcal |
| Protein | 2.7 g | 4.4 g |
| Carbohydrates | 28.2 g | 21.3 g |
| Fiber | 0.4 g | 2.8 g |
| Sugars | 0.05 g | 0.87 g |
| Total fat | 0.28 g | 1.9 g |
| Saturated fat | 0.077 g | 0.23 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 1 mg | 7 mg |
| Water | 68.4 g | 71.6 g |
| Sodium | 1 mg (0%) | 7 mg (0.3%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0 mg (0%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.04 mg (0.3%) | 0.63 mg (4%) |
| Vitamin K | 0 µg (0%) | 0 µg (0%) |
| Thiamin (B1) | 0.16 mg (14%) | 0.11 mg (9%) |
| Riboflavin (B2) | 0.013 mg (1%) | 0.11 mg (8%) |
| Niacin (B3) | 1.5 mg (9%) | 0.41 mg (3%) |
| Pantothenic acid (B5) | 0.39 mg (8%) | not reported |
| Vitamin B6 | 0.093 mg (5%) | 0.12 mg (7%) |
| Folate (B9) | 97 µg (24%) | 42 µg (11%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 2.1 mg (0.4%) | 23 mg (4%) |
| Calcium | 10 mg (0.8%) | 17 mg (1%) |
| Iron | 1.2 mg (7%) | 1.5 mg (8%) |
| Magnesium | 12 mg (3%) | 64 mg (15%) |
| Phosphorus | 43 mg (3%) | 152 mg (12%) |
| Potassium | 35 mg (0.7%) | 172 mg (4%) |
| Zinc | 0.49 mg (4%) | 1.1 mg (10%) |
| Copper | 0.069 mg (8%) | 0.19 mg (21%) |
| Manganese | 0.47 mg (21%) | 0.63 mg (27%) |
| Selenium | 7.5 µg (14%) | 2.8 µg (5%) |
| Fluoride | 41.1 µg | not reported |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
White rice, long-grain, cooked
White rice, long-grain, cooked contains 130 kcal per 100 g. A typical serving of 1 cup (158 g) provides about 205 kcal.
Roughly 89% of its calories come from carbohydrates, with 9% from protein and 2% from fat (estimated with general energy factors).
Quinoa, cooked
Quinoa, cooked contains 120 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 222 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from protein and 14% from fat (estimated with general energy factors).