Comparing Nutrients in 100 calories Raw Quinoa VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Raw Quinoa: 27g
• Cooked Long-grain Brown Rice: 81.3g

Raw Quinoa has 3 times more energy per 100g than Cooked Long-grain Brown Rice. It has high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	4.4% 0.071g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.76% 0.81g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	16% 20.8g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	5% 1.9g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	6.85% 3.84g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.03% 0.27μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.15% 0.098mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.41mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	1.83% 7.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.42% 0.66mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.58% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	15.5% 1.24mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	12.7% 53.5mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	34.4% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.7% 124mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	7.66% 0.84mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	1.54% 57g	3700g per day for Men 19-50 years

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

• Raw Quinoa has 1.5 times more Vitamin B2, 1.3 times more Vitamin B6, 6.8 times more Vitamin B9 and 4.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.5 times more Vitamin B1, 5 times more Vitamin B3 and 1.5 times more Vitamin B5 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 100 kcal.

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

• Raw Quinoa has 5.2 times more Calcium, 1.9 times more Copper, 2.7 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 Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Manganese, 2 times more Selenium and 15.8 times more Water than Raw Quinoa.

Comparison of macro-nutrients per 100 calories:

• Raw Quinoa has 2.1 times more Fat, 7.9 times more Omega 3, 2.8 times more Omega 6, 1.5 times more Fiber and 1.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Raw Quinoa and Cooked Long-grain Brown Rice have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Quinoa as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.