Comparing Nutrients in 300 calories Raw QuinoaVS Long-grain Brown Rice

Weight per 300 calories

Raw Quinoa

81.5g

Long-grain Brown Rice

81.7g

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

Which food has more nutrients per 300 calories - Raw Quinoa or Long-grain Brown Rice?

Macros Ratio

Protein Fat Carbs

Raw Quinoa

15%

70%

Long-grain Brown Rice

84%

300 kcal ▼

Macro Nutrients

Raw Quinoavs Long-grain Brown Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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5.1%4.95g

Fat

2.7%2.6g

4.95 gvs2.6 g

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

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1.8%0.58g

Saturated Fat

1.5%0.48g

0.58 gvs0.48 g

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

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13.2%0.21g

Omega 3

1.63%0.026g

0.21 gvs0.026 g

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

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14.3%2.43g

Omega 6

4.65%0.79g

2.43 gvs0.79 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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40.2%52.3g

Carbohydrate

48%62.3g

52.3 gvs62.3 g

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

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Sugars

0.74%0.54g

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

NA gvs0.54 g

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

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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 .

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Glucose

%0g

NA gvs0 g

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

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Sucrose

%0.54g

NA gvs0.54 g

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

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15%5.7g

Fiber

7.74%2.94g

5.7 gvs2.94 g

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

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20.6%11.5g

Protein

11%6.16g

11.5 gvs6.16 g

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

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Vitamins

Raw Quinoavs Long-grain Brown Rice

0.091%0.82μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.82 μgvs0 μg

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

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24.5%0.29mg

Vitamin B1

37%0.44mg

Thiamine

0.29 mgvs0.44 mg

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

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20%0.26mg

Vitamin B2

5.97%0.078mg

Riboflavin

0.26 mgvs0.078 mg

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

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7.74%1.24mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

1.24 mgvs5.3 mg

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

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12.6%0.63mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.63 mgvs0.87 mg

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

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30.5%0.4mg

Vitamin B6

30%0.39mg

Pyridoxine

0.4 mgvs0.39 mg

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

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Vitamin B7

13.6%4.08μg

Biotin

NA μgvs4.08 μg

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

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37.5%150μg

Vitamin B9

4.7%19μg

Folates and Folic Acid

150 μgvs19 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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13.3%2mg

Vitamin E

3.27%0.49mg

Tocopherols and Tocotrienols

2 mgvs0.49 mg

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

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0%0μg

Vitamin K

0.41%0.49μg

Phytomenadione or phylloquinone

0 μgvs0.49 μg

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

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Minerals

Raw Quinoavs Long-grain Brown Rice

3.83%38.3mg

Calcium

0.74%7.36mg

38.3 mgvs7.36 mg

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

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53.4%0.48mg

Copper

27.4%0.25mg

0.48 mgvs0.25 mg

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

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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 .

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46.6%3.73mg

Iron

13%1.05mg

3.73 mgvs1.05 mg

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

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38.2%161mg

Magnesium

22.6%95mg

161 mgvs95 mg

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

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72%1.66mg

Manganese

101%2.33mg

1.66 mgvs2.33 mg

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

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Molybdenum

116%52.2μg

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

NA μgvs52.2 μg

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

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53.2%373mg

Phosphorus

36.3%254mg

373 mgvs254 mg

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

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13.5%459mg

Potassium

6%204mg

459 mgvs204 mg

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

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12.6%6.93μg

Selenium

25.4%14μg

6.93 μgvs14 μg

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

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0.27%4.08mg

Sodium

0.27%4.1mg

4.08 mgvs4.1 mg

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

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23%2.53mg

Zinc

16%1.74mg

2.53 mgvs1.74 mg

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

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0.29%11g

Water

0.26%9.65g

11 gvs9.65 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 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 300 kcal.
Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

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

Compare Foods

Comparing Nutrients in 300 calories Raw QuinoaVS Long-grain Brown Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Raw Quinoa or Long-grain Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: