USDA-derived comparison
Quinoa (cooked) vs White Rice (cooked)
Quinoa (cooked) leads for Phosphorus, Magnesium and Vitamin E per 100g, while White Rice (cooked) holds its own elsewhere.
Who each is for: Choose quinoa (cooked) for phosphorus and magnesium.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Quinoa (cooked)
Typical serving: 1 cup (185g)
9/100
White Rice (cooked)
Typical serving: 1 cup (158g)
6/100
No clear per-100g leads, which is a result in itself.
Full White Rice (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Quinoa (cooked) | White Rice (cooked) |
|---|---|---|
| Calories | 120 kcal | 130 kcal |
| Protein | 4 g | 3 g |
| Carbs | 21 g | 28 g |
| Fat | 2 g | 0 g |
| Fiber | 3 g | 0 g |
| Sat fat | 0 g | 0 g |
| Sodium | 7 mg | 1 mg |
| Potassium | 172 mg | 35 mg |
| Calcium | 17 mg | 10 mg |
| Iron | 1.5 mg | 1.2 mg |
| Magnesium | 64 mg | 12 mg |
| Zinc | 1.1 mg | 0.5 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 42 µg | 58 µg |
Servings differ: 1 cup of quinoa (cooked) is about 185g, 1 cup of white rice (cooked) about 158g. Scale accordingly before deciding anything on the 100g basis alone.
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