Rice vs Quinoa Nutrition
Side-by-side rice vs quinoa nutrition for White rice (raw) and Quinoa (uncooked), per 100g edible portion from USDA FoodData Central (April 2026 release, refreshed August 2026). Same laboratory basis, not a serving-size guess.
Quinoa (uncooked) has more protein per 100g (14.1 g vs 7.1 g).
White rice (raw)
365 kcal
7.1 g protein
1.3 g fiber
Quinoa (uncooked)
368 kcal
14.1 g protein
7 g fiber
| Nutrient | White rice (raw) | Quinoa (uncooked) |
|---|---|---|
| Protein | 7.1 G | 14.1 G |
| Total lipid (fat) | 0.66 G | 6.1 G |
| Carbohydrate, by difference | 80 G | 64.2 G |
| Energy | 365 KCAL | 368 KCAL |
| Total Sugars | 0.12 G | - |
| Fiber, total dietary | 1.3 G | 7 G |
| Calcium, Ca | 28 MG | 47 MG |
| Iron, Fe | 0.8 MG | 4.6 MG |
| Potassium, K | 115 MG | 563 MG |
| Sodium, Na | 5 MG | 5 MG |
| Vitamin D (D2 + D3), International Units | 0 IU | 0 IU |
| Cholesterol | 0 MG | 0 MG |
| Fatty acids, total saturated | 0.18 G | 0.71 G |
Source: USDA FoodData Central SR Legacy / Foundation Foods · April 2026
Values are per 100g edible portion. Cooking yield changes absolute grams on the plate; use the compare tool for other foods, or open each food page for the full label.