Short answer
This page puts the Thrive cards for Quinoa, cooked and White rice, cooked side by side. Every number comes from the same USDA FoodData Central or UK CoFID row as the card. There is no winner: which one fits depends on what you eat it with and how much.
| Nutrient | Quinoa, cooked per 100 g | White rice, cooked per 100 g | Quinoa, cooked per 100 kcal | White rice, cooked per 100 kcal |
|---|---|---|---|---|
| Energy | 502 kJ / 120 kcal | 544 kJ / 130 kcal | — | — |
| Protein | 4.4 g | 2.69 g | 3.67 g | 2.07 g |
| Carbohydrate | 21.3 g | 28.2 g | 17.75 g | 21.69 g |
| Fibre | 2.8 g | 0.4 g | 2.33 g | 0.31 g |
| Fat | 1.92 g | 0.28 g | 1.6 g | 0.22 g |
| Saturated fat | 0.23 g | 0.08 g | 0.19 g | 0.06 g |
| Monounsaturated fat | 0.53 g | 0.09 g | 0.44 g | 0.07 g |
| Polyunsaturated fat | 1.08 g | 0.08 g | 0.9 g | 0.06 g |
| Omega-3 (ALA) | 0.1 g | 0.01 g | 0.08 g | 0.01 g |
| Vitamin E | 0 mg | 0.04 mg | 0 mg | 0.03 mg |
| Folate | 42 µg | 3 µg | 35 µg | 2.31 µg |
| Thiamin (B1) | 0.11 mg | 0.02 mg | 0.09 mg | 0.02 mg |
| Riboflavin (B2) | 0.11 mg | 0.01 mg | 0.09 mg | 0.01 mg |
| Niacin (B3) | 0.41 mg | 0.4 mg | 0.34 mg | 0.31 mg |
| Pantothenic acid (B5) | 0 mg | 0.39 mg | 0 mg | 0.3 mg |
| Vitamin B6 | 0.12 mg | 0.09 mg | 0.1 mg | 0.07 mg |
| Calcium | 17 mg | 10 mg | 14.17 mg | 7.69 mg |
| Iron | 1.49 mg | 0.2 mg | 1.24 mg | 0.15 mg |
| Magnesium | 64 mg | 12 mg | 53.33 mg | 9.23 mg |
| Potassium | 172 mg | 35 mg | 143 mg | 26.92 mg |
| Zinc | 1.09 mg | 0.49 mg | 0.91 mg | 0.38 mg |
| Copper | 0.19 mg | 0.07 mg | 0.16 mg | 0.05 mg |
| Manganese | 0.63 mg | 0.47 mg | 0.53 mg | 0.36 mg |
| Phosphorus | 152 mg | 43 mg | 127 mg | 33.08 mg |
| Selenium | 2.8 µg | 7.5 µg | 2.33 µg | 5.77 µg |
| Sodium | 7 mg | 1 mg | 5.83 mg | 0.77 mg |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Three differences in the data
- folate: Quinoa, cooked lists 42 µg per 100 g and White rice, cooked 3 µg.
- Omega-3 (ALA): Quinoa, cooked lists 0.1 g per 100 g and White rice, cooked 0.01 g.
- iron: Quinoa, cooked lists 1.49 mg per 100 g and White rice, cooked 0.2 mg.
Form matters
Quinoa, cooked is shown as on its card (cooked), and White rice, cooked as on its card (cooked, drained). Dry and cooked forms of the same food differ a lot per 100 g, because cooking adds water. Per 100 kcal evens out water and fat.
Compare any other two foods in Compare.
Answer-ready
Per 100 g in Thrive's plant-food nutrition database, for folate, Quinoa, cooked lists 42 µg per 100 g and White rice, cooked 3 µg. Figures come from USDA FoodData Central and UK CoFID.