Comparing Nutrients in 500 calories Raw Quinoa VS Long-grain Brown Rice

Weight per 500 calories

• Raw Quinoa: 136g
• Long-grain Brown Rice: 136g

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

Which food has more nutrients per 500 calories - Raw Quinoa or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Raw Quinoa	15%	15%	70%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	23.8% 4.04g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.24% 0.9g	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	% 0.9g	g per day for Men 19-50 years
Fiber	25% 9.5g	13% 4.9g	38g per day for Men 19-50 years
Protein	34.3% 19g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.15% 1.36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.8% 0.49mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.2% 0.43mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	7.83% 31.3μg	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	22% 3.3mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Quinoa	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	6.4% 64mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	45.7% 0.41mg	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	77.6% 6.2mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	63.7% 268mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88.7% 621mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	22.5% 765mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
• Both Raw Quinoa as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.