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Quinoa vs white rice
Per 100 g, quinoa has 120 calories and white rice 130. Quinoa has more total fat (1.9 g against 0.3 g), fiber (2.8 g against 0.4 g), sugars (0.9 g against 0.1 g), protein (4.4 g against 2.7 g) and potassium (172 mg against 35 mg); white rice has more carbohydrate (28 g against 21 g). Beyond the label, quinoa has more magnesium (64 mg against 12 mg), manganese (0.63 mg against 0.47 mg), zinc (1.1 mg against 0.49 mg), phosphorus (152 mg against 43 mg) and riboflavin (0.11 mg against 0.01 mg); white rice more selenium (7.5 µg against 2.8 µg), niacin (1.5 mg against 0.41 mg) and folate (97 µg DFE against 42 µg DFE). White rice is the enriched form: iron and B vitamins are added to it. USDA FoodData Central, the typical form of each.
Data: USDA FoodData Central, April 30, 2026 release.
Updated · By GetFoodFacts · data: USDA FoodData Central, April 30, 2026 release · how the figures are checked
The two labels, portion by portion
Each label shows the food's typical portion; switch either to 100 g to compare weight for weight.
Quinoa
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Quinoa, cooked, USDA FoodData Central.
White rice
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
Rice, white, long-grain, regular, enriched, cooked, USDA FoodData Central.
Every label nutrient, per 100 g
| Per 100 g | Quinoa | White rice | Quinoa vs white rice |
|---|---|---|---|
| Calories | 120 | 130 | -8% |
| Total fat | 1.9 g | 0.3 g | 1.6 g more |
| Saturated fat | 0.2 g | 0.1 g | 0.1 g more |
| Cholesterol | 0 mg | 0 mg | |
| Sodium | 7.0 mg | 1.0 mg | 6.0 mg more |
| Carbohydrate | 21 g | 28 g | -24% |
| Fiber | 2.8 g | 0.4 g | +600% |
| Sugars | 0.9 g | 0.1 g | 0.8 g more |
| Protein | 4.4 g | 2.7 g | +64% |
| Vitamin D | 0 mcg | 0 mcg | |
| Calcium | 17 mg | 10 mg | 7.0 mg more |
| Iron | 1.5 mg | 1.2 mg | +24% |
| Potassium | 172 mg | 35 mg | 137 mg more |
Source: USDA FoodData Central (Quinoa, cooked; Rice, white, long-grain, regular, enriched, cooked), April 30, 2026 release.
Vitamins and minerals beyond the label, per 100 g
| Per 100 g | Quinoa | White rice | Quinoa vs white rice |
|---|---|---|---|
| Magnesium | 64 mg | 12 mg | +433% |
| Manganese | 0.63 mg | 0.47 mg | +34% |
| Selenium | 2.8 µg | 7.5 µg | -63% |
| Zinc | 1.1 mg | 0.49 mg | +122% |
| Phosphorus | 152 mg | 43 mg | +253% |
| Thiamin | 0.11 mg | 0.16 mg | -34% |
| Riboflavin | 0.11 mg | 0.01 mg | +746% |
| Niacin | 0.41 mg | 1.5 mg | -72% |
| Vitamin B6 | 0.12 mg | 0.09 mg | +32% |
| Folate | 42 µg DFE | 97 µg DFE | -57% |
| Vitamin A | 0 µg RAE | 0 µg RAE | |
| Vitamin C | 0 mg | 0 mg | |
| Vitamin E | 0.63 mg | 0.04 mg | +1475% |
| Vitamin K | 0 µg | 0 µg |
Source: USDA FoodData Central, every nutrient the two records report; differences of 20% and 5% of the Daily Value are named in the lead.
What the numbers do not say
Composition only: the table does not measure how either food affects blood sugar or health. The values are for the USDA forms named under each label; for a packaged product, its own label is the authority.
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Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov