Quinoa vs Rice
Nutrition comparison per 100g · USDA SR Legacy & USDA FNDDS
Quinoa, cooked is higher in more vitamins & minerals
Calories (kcal)
Quinoa 120
Rice 123
Protein (g)
Quinoa 4.40
Rice 2.43
Carbs (g)
Quinoa 21.3
Rice —
Fat (g)
Quinoa 1.92
Rice 1.11
Fiber (g)
Quinoa 2.80
Rice 1.00
Quick answers
Which has more protein?
Quinoa, cooked — 4.40g vs 2.43g per 100g.
Which has fewer calories?
Quinoa, cooked — 120 vs 123 kcal per 100g.
Which is more nutrient-dense?
Quinoa, cooked scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Quinoa | Rice | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 120 kcal | 123 kcal | -2% |
| Macronutrients | |||
| Water | 71.6 g | 69.7 g | +3% |
| Protein | 4.40 g | 2.43 g | +81% |
| Total lipid (fat) | 1.92 g | 1.11 g | +73% |
| Carbohydrate, by difference | 21.3 g | — | |
| Fiber, total dietary | 2.80 g | 1.00 g | +180% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.231 g | 0.199 g | +16% |
| Fatty acids, total monounsaturated | 0.528 g | 0.354 g | +49% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | = |
| Thiamin (Vitamin B1) | 0.107 mg | 0.088 mg | +22% |
| Riboflavin (Vitamin B2) | 0.110 mg | 0.031 mg | +255% |
| Niacin (Vitamin B3) | 0.412 mg | 2.11 mg | -80% |
| Vitamin B-6 — Pyridoxine | 0.123 mg | 0.052 mg | +137% |
| Biotin (Vitamin B7) | 42.0 ug | 5.00 ug | +740% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 23.0 mg | 7.20 mg | +219% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 0 ug | 0 ug | = |
| Carotene, beta | 3.00 ug | — | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 0.630 mg | — | |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Minerals | |||
| Calcium, Ca | 17.0 mg | 5.00 mg | +240% |
| Iron, Fe | 1.49 mg | 0.400 mg | +272% |
| Magnesium, Mg | 64.0 mg | 39.0 mg | +64% |
| Phosphorus, P | 152 mg | 97.0 mg | +57% |
| Potassium, K | 172 mg | 80.0 mg | +115% |
| Sodium, Na | 7.00 mg | 201 mg | -97% |
| Zinc, Zn | 1.09 mg | 0.630 mg | +73% |
| Copper, Cu | 0.192 mg | 0.094 mg | +104% |
| Manganese, Mn | 0.631 mg | — | |
| Selenium, Se | 2.80 ug | 5.00 ug | -44% |
| Other Nutrients | |||
| Energy | 503 kj | — | |
| Ash | 0.760 g | — | |
| Carbohydrate, by summation | — | 25.8 g | |
| Total Sugars | 0.870 g | 0.220 g | +295% |
| Starch | 17.6 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 42.0 ug | 5.00 ug | +740% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 42.0 ug | 5.00 ug | +740% |
| Vitamin B-12, added | 0 ug | 0 ug | = |
| Retinol | 0 ug | 0 ug | = |
| trans-beta-Carotene | — | 0 ug | |
| Beta-carotene (Provitamin A) | 0 ug | 0 ug | = |
| Vitamin A, IU | 5.00 IU | — | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | — | |
| trans-Lycopene | — | 0 ug | |
| Lycopene | 53.0 ug | — | |
| cis-Lutein/Zeaxanthin | — | 0 ug | |
| Tocopherols and tocotrienols | — | 0.200 mg | |
| Vitamin E, added | 0 mg | 0 mg | = |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.030 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 1.19 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.110 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | — | |
| Vitamin K1 — Phylloquinone | 0 ug | 0.200 ug | -100% |
| SFA 4:0 (Butyric acid) | 0 g | 0 g | = |
| SFA 6:0 (Caproic acid) | 0 g | 0 g | = |
| SFA 8:0 (Caprylic acid) | 0 g | 0.001 g | -100% |
| SFA 10:0 (Capric acid) | 0 g | 0.006 g | -100% |
| SFA 12:0 (Lauric acid) | 0 g | 0.002 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.006 g | -100% |
| SFA 16:0 (Palmitic acid) | 0.196 g | 0.154 g | +27% |
| SFA 18:0 (Stearic acid) | 0.012 g | 0.019 g | -37% |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.001 g | -100% |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.465 g | 0.349 g | +33% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.031 g | 0.004 g | +675% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.027 g | 0 g | |
| Fatty acids, total polyunsaturated | 1.08 g | 0.336 g | +221% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.974 g | 0.325 g | +200% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.085 g | 0.011 g | +673% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.003 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.015 g | 0 g | |
| Tryptophan (EAA) | 0.052 g | — | |
| Threonine (EAA) | 0.131 g | — | |
| Isoleucine (EAA, BCAA) | 0.157 g | — | |
| Leucine (EAA, BCAA) | 0.261 g | — | |
| Lysine (EAA) | 0.239 g | — | |
| Methionine (EAA) | 0.096 g | — | |
| Cystine (conditionally essential) | 0.063 g | — | |
| Phenylalanine (EAA) | 0.185 g | — | |
| Tyrosine (conditionally essential) | 0.083 g | — | |
| Valine (EAA, BCAA) | 0.185 g | — | |
| Arginine (conditionally essential) | 0.340 g | — | |
| Histidine (EAA) | 0.127 g | — | |
| Alanine | 0.183 g | — | |
| Aspartic acid | 0.353 g | — | |
| Glutamic acid | 0.580 g | — | |
| Glycine (conditionally essential) | 0.216 g | — | |
| Proline (conditionally essential) | 0.240 g | — | |
| Serine | 0.176 g | — | |
| Alcohol, ethyl | 0 g | 0 g | = |
| Caffeine | 0 mg | 0 mg | = |
| Theobromine | 0 mg | 0 mg | = |
| Iodine | |||
| Iodine mcg/100gB | 0 mcg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA FNDDS. Diff column shows percentage difference relative to Food B.
Like this comparison?
Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.