Comparing Nutrients in 100 calories Raw QuinoaVS Long-grain Brown Rice

Weight per 100 calories

Raw Quinoa

27g

Long-grain Brown Rice

27g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Raw Quinoa or Long-grain Brown Rice?

Macros Ratio

Protein Fat Carbs

Raw Quinoa

15%

70%

Long-grain Brown Rice

84%

100 kcal ▼

Macro Nutrients

Raw Quinoavs Long-grain Brown Rice

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Cereals rich in Energy

1.7%1.65g

Fat

0.9%0.87g

1.65 gvs0.87 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Cereals rich in Fat

0.6%0.19g

Saturated Fat

0.5%0.16g

0.19 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Cereals rich in Saturated Fat

4.4%0.071g

Omega 3

0.54%0.009g

0.071 gvs0.009 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Cereals rich in Omega 3

4.76%0.81g

Omega 6

1.55%0.26g

0.81 gvs0.26 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Cereals rich in Cholesterol

13.4%17.4g

Carbohydrate

16%20.8g

17.4 gvs20.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Cereals rich in Carbohydrate

Sugars

0.25%0.18g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.18 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Sugars

Fructose

0%0g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Cereals rich in Fructose

Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Glucose

Sucrose

%0.18g

NA gvs0.18 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Cereals rich in Sucrose

5%1.9g

Fiber

2.6%0.98g

1.9 gvs0.98 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Cereals rich in Fiber

6.85%3.84g

Protein

3.67%2.05g

3.84 gvs2.05 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Raw Quinoavs Long-grain Brown Rice

0.03%0.27μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.27 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

8.15%0.098mg

Vitamin B1

12.3%0.15mg

Thiamine

0.098 mgvs0.15 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

6.65%0.086mg

Vitamin B2

2%0.026mg

Riboflavin

0.086 mgvs0.026 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

2.6%0.41mg

Vitamin B3

11%1.77mg

Niacin, nicotinic acid, niacinamide

0.41 mgvs1.77 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.2%0.21mg

Vitamin B5

5.78%0.29mg

Pantothenic acid

0.21 mgvs0.29 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

10%0.13mg

Vitamin B6

10%0.13mg

Pyridoxine

0.13 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Cereals rich in Vitamin B6

Vitamin B7

4.53%1.36μg

Biotin

NA μgvs1.36 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B7

12.5%50μg

Vitamin B9

1.57%6.27μg

Folates and Folic Acid

50 μgvs6.27 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

4.42%0.66mg

Vitamin E

1.1%0.16mg

Tocopherols and Tocotrienols

0.66 mgvs0.16 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Cereals rich in Vitamin E

0%0μg

Vitamin K

0.14%0.16μg

Phytomenadione or phylloquinone

0 μgvs0.16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Cereals rich in Vitamin K

Minerals

Raw Quinoavs Long-grain Brown Rice

1.28%12.8mg

Calcium

0.25%2.45mg

12.8 mgvs2.45 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Cereals rich in Calcium

18%0.16mg

Copper

9.14%0.082mg

0.16 mgvs0.082 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Cereals rich in Fluoride

15.5%1.24mg

Iron

4.4%0.35mg

1.24 mgvs0.35 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Cereals rich in Iron

12.7%53.5mg

Magnesium

7.53%31.6mg

53.5 mgvs31.6 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Cereals rich in Magnesium

24%0.55mg

Manganese

33.8%0.78mg

0.55 mgvs0.78 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Cereals rich in Manganese

Molybdenum

38.7%17.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs17.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Cereals rich in Molybdenum

17.7%124mg

Phosphorus

12%84.7mg

124 mgvs84.7 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Cereals rich in Phosphorus

4.5%153mg

Potassium

2%68mg

153 mgvs68 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Cereals rich in Potassium

4.2%2.3μg

Selenium

8.47%4.66μg

2.3 μgvs4.66 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Cereals rich in Selenium

0.091%1.36mg

Sodium

0.091%1.36mg

1.36 mgvs1.36 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Cereals rich in Sodium

7.66%0.84mg

Zinc

5.28%0.58mg

0.84 mgvs0.58 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Cereals rich in Zinc

0.098%3.6g

Water

0.087%3.2g

3.6 gvs3.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Raw Quinoa vs Long-grain Brown Rice:

Raw Quinoa has 3.3 times more Vitamin B2, 8 times more Vitamin B9 and 4.1 times more Vitamin E than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 1.5 times more Vitamin B1, 4.3 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Quinoa.
Both Raw Quinoa and Raw Long-grain Brown Rice have similar amounts of Vitamin B6 per 100 kcal.
Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Raw Quinoa vs Long-grain Brown Rice:

Raw Quinoa has 5.2 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 1.7 times more Magnesium, 1.5 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 1.4 times more Manganese and 2 times more Selenium than Raw Quinoa.

Comparison of macro-nutrients per 100 calories:

Raw Quinoa has 1.9 times more Fat, 8.1 times more Omega 3, 3.1 times more Omega 6, 1.9 times more Fiber and 1.9 times more Protein than Raw Long-grain Brown Rice.
Both Raw Quinoa and Raw Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raw QuinoaVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Cooked Long-grain Brown Rice

Compare Foods

Comparing Nutrients in 100 calories Raw QuinoaVS Long-grain Brown Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Raw Quinoa or Long-grain Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: