Lets compare vitamin content per 5 ounces of Raw Quinoa vs Cooked Long-grain Brown Rice:
Raw Quinoa has 2 times more Vitamin B1, 4.6 times more Vitamin B2, 2 times more Vitamin B5, 4 times more Vitamin B6, 20.4 times more Vitamin B9 and 14.4 times more Vitamin E than Cooked Long-grain Brown Rice.
While Cooked Long-grain Brown Rice contains 1.7 times more Vitamin B3 than Raw Quinoa.
Both Raw Quinoa as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.
Comparing minerals per 5 ounces for Raw Quinoa vs Cooked Long-grain Brown Rice:
Raw Quinoa has 15.7 times more Calcium, 5.6 times more Copper, 8.2 times more Iron, 5.1 times more Magnesium, 2.1 times more Manganese, 4.4 times more Phosphorus, 6.5 times more Potassium, 1.5 times more Selenium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
While Cooked Long-grain Brown Rice contains 5.3 times more Water than Raw Quinoa.
Comparison of macro-nutrients per 5 ounces:
Raw Quinoa has 3 times more Energy, 6.3 times more Fat, 2.7 times more Saturated Fat, 23.6 times more Omega 3, 8.4 times more Omega 6, 2.5 times more Carbohydrate, 4.4 times more Fiber and 5.2 times more Protein than Cooked Long-grain Brown Rice.
Both Raw Quinoa as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.