Nutrition Comparison Tool
Search the database of over 600,000 foods to compare 20 foods or more.
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      Cooked Long Grain Brown Rice
      ×
      Cooked Medium Grain White Rice
      ×
      Quinoa, cooked
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
      • Cooked Medium Grain White Rice 1 cup (x1) 12% DV 242 calories
      • Quinoa, cooked 1 cup (x1) 11% DV 222 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
      • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.39g
      • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
      • Cooked Medium Grain White Rice 1 cup (x1) 19% DV 53.2g
      • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
      • Cooked Medium Grain White Rice 1 cup (x1) 9% DV 4.4g
      • Quinoa, cooked 1 cup (x1) 16% DV 8.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
      • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 0mg
      • Quinoa, cooked 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
      • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.11g
      • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
      • Cooked Medium Grain White Rice 1 cup (x1) 2% DV 0.56g
      • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
      • Cooked Medium Grain White Rice 1 cup (x1) --% DV --g
      • Quinoa, cooked 1 cup (x1) 3% DV 1.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Cooked Medium Grain White Rice 1 cup (x1) 15% DV 2.8mg
      • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 5.6mg
      • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 53.9mg
      • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
      Comparison Table

      Table Legend

      1. Cooked Long Grain Brown Rice
      2. Cooked Medium Grain White Rice
      3. Quinoa, cooked
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 202 186 185
      Calories
      (%DV)      		 248
      (12%)      		 242
      (12%)      		 222
      (11%)
      Fat (g)
      (%DV)      		 2
      (3%)      		 0.39
      (1%)      		 3.6
      (5%)
      Protein (g)
      (%DV)      		 5.5
      (11%)      		 4.4
      (9%)      		 8.1
      (16%)
      Carbohydrate (g)
      (%DV)      		 51.7
      (19%)      		 53.2
      (19%)      		 39.4
      (14%)
      Sugars (g)
      (%DV)      		 0.48
      (1%)      		 --
      (--%)      		 1.6
      (3%)
      Fiber (g)
      (%DV)      		 3.2
      (12%)      		 0.56
      (2%)      		 5.2
      (19%)
      Cholesterol (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Saturated Fats (g)
      (%DV)      		 0.53
      (3%)      		 0.11
      (1%)      		 0.43
      (2%)
      Net-Carbs (g) 48.4
      		52.6
      		34.2
      Trans Fatty Acids (g) 0
      		--
      		--
        Minerals
      Food # 1 2 3
      Weight (g) 202 186 185
      Calcium (mg)
      (%DV)      		 6.1
      (0%)      		 5.6
      (0%)      		 31.5
      (2%)
      Iron, Fe (mg)
      (%DV)      		 1.1
      (6%)      		 2.8
      (15%)      		 2.8
      (15%)
      Potassium, K (mg)
      (%DV)      		 173.7
      (4%)      		 53.9
      (1%)      		 318.2
      (7%)
      Magnesium (mg)
      (%DV)      		 78.8
      (19%)      		 24.2
      (6%)      		 118.4
      (28%)
      Phosphorus, P (mg)
      (%DV)      		 208.1
      (17%)      		 68.8
      (6%)      		 281.2
      (22%)
      Sodium (mg)
      (%DV)      		 8.1
      (0%)      		 0
      (0%)      		 13
      (1%)
      Zinc, Zn (mg)
      (%DV)      		 1.4
      (13%)      		 0.78
      (7%)      		 2
      (18%)
      Copper, Cu (mg)
      (%DV)      		 0.21
      (24%)      		 0.07
      (8%)      		 0.36
      (39%)
      Manganese (mg)
      (%DV)      		 2
      (86%)      		 0.7
      (30%)      		 1.2
      (51%)
      Selenium, Se (mcg)
      (%DV)      		 11.7
      (21%)      		 14
      (25%)      		 5.2
      (9%)
      Fluoride, F (mcg)
      (%AI)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Molybdenum (mcg) --
      		--
      		--
      Iodine, I (mcg) --
      		--
      		--
      Chlorine (mg) --
      		--
      		--
      Chromium (mcg) --
      		--
      		--
        Vitamins
      Food # 1 2 3
      Weight (g) 202 186 185
      Vitamin A, RAE (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin C (mg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Thiamin (B1) (mg)
      (%DV)      		 0.36
      (30%)      		 0.31
      (26%)      		 0.2
      (16%)
      Riboflavin (B2) (mg)
      (%DV)      		 0.14
      (11%)      		 0.03
      (2%)      		 0.2
      (16%)
      Niacin (B3) (mg)
      (%DV)      		 5.2
      (32%)      		 3.4
      (21%)      		 0.76
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)      		 0.77
      (15%)      		 0.76
      (15%)      		 --
      (--%)
      Vitamin B6 (mg)
      (%DV)      		 0.25
      (15%)      		 0.09
      (5%)      		 0.23
      (13%)
      Biotin (mcg) --
      		--
      		--
      Folate (B9) (mcg)
      (%DV)      		 18.2
      (5%)      		 107.9
      (27%)      		 77.7
      (19%)
      Folic acid (mcg)
      (%)      		 0
      (0%)      		 104.2
      (26%)      		 0
      (0%)
      Food Folate (mcg)
      (%)      		 18.2
      (5%)      		 3.7
      (1%)      		 77.7
      (19%)
      Folate DFE (mcg)
      (%)      		 18.2
      (5%)      		 180.4
      (45%)      		 77.7
      (19%)
      Choline (mg)
      (%DV)      		 18.6
      (3%)      		 --
      (--%)      		 42.6
      (8%)
      Vitamin B12 (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Retinol (mcg) 0
      		0
      		0
      Carotene, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 5.6
      (0%)
      Carotene, alpha (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Cryptoxanthin, beta (mcg)
      (%RDA)      		 0
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin A, IU (IU) 0 0 9.3
      Lycopene (mcg) 0
      		--
      		0
      Lut + Zeaxanthin (mcg) 0
      		--
      		98.1
      Vitamin E (mg)
      (%DV)      		 0.34
      (2%)      		 --
      (--%)      		 1.2
      (8%)
      Vitamin D (mcg)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin D2 (mcg) --
      		--
      		--
      Vitamin D3 (mcg) --
      		--
      		--
      Vitamin D (IU)
      (%DV)      		 0
      (0%)      		 0
      (0%)      		 0
      (0%)
      Vitamin K (mcg)
      (%DV)      		 0.4
      (0%)      		 --
      (--%)      		 0
      (0%)
      Vitamin K1 (mcg) 0
      		--
      		--
      Menaquinone-4 (K2) (mcg) 0
      		--
      		--
        Other
      Food # 1 2 3
      Weight (g) 202 186 185
      Water (g) 141.9
      		127.6
      		132.5
      Ash (g) 0.89
      		0.39
      		1
      Alcohol (g) 0
      		--
      		0
      Caffeine (mg) 0
      		--
      		0
      Theobromine (mg) 0
      		--
      		0
      PRAL score 4.59
      		2.87
      		4.16
        Carbohydrates
      Food # 1 2 3
      Weight (g) 202 186 185
      Soluble Fiber (g) --
      		--
      		--
      Insoluble Fiber (g) --
      		--
      		--
      Added Sugar (g)
      (%DV)      		 --
      (--%)      		 --
      (--%)      		 --
      (--%)
      Sucrose (g) 0.48
      		--
      		--
      Glucose (Dextrose) (g) 0
      		--
      		--
      Fructose (g) 0
      		--
      		--
      Lactose (g) 0
      		--
      		--
      Maltose (g) 0
      		--
      		--
      Galactose (g) 0
      		--
      		--
      Starch (g) 50.1
      		--
      		32.6
      Carbohydrate, other (g) --
      		--
      		--
      Total sugar alcohols (g) --
      		--
      		--
        Fats
      Food # 1 2 3
      Weight (g) 202 186 185
      Monounsaturated Fats (g) 0.745
      		0.121
      		0.977
      Polyunsaturated Fats (g) 0.739
      		0.104
      		1.994
      Omega 3s (g)
      (%AI)      		 0.022
      (1%)      		 0.019
      (1%)      		 0.157
      (10%)
      Omega 6s (g)
      (%AI)      		 0.717
      (4%)      		 0.086
      (1%)      		 1.802
      (11%)
      Omega 3 to Omega 6 Ratio 0.03
      		0.22
      		0.09
      Omega 6 to Omega 3 Ratio 32.27
      		4.6
      		11.46
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)      		 0.022
      (1%)      		 --
      (--%)      		 --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      		--
      		0
      Docosapentaenoic Acid (DPA) (g) 0
      		--
      		0
      Docosahexaenoic Acid (DHA) (g) 0
      		--
      		0.028
      n-3-Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Omega 6s  
      Linoleic Acid (n-6-c-c) (g) 0.717
      		--
      		--
      gamma-Linolenic Acid (GLA) (g) 0
      		--
      		--
      c-c-n6-Eicosadienoic Acid (g) 0
      		--
      		--
      DHG-linolenic acid (DGLA) (g) 0
      		--
      		--
      Arachidonic acid (AA) (g) --
      		--
      		--
      Saturated Fats  
      Butyric (4:0) (g) 0
      		--
      		0
      Caproic (6:0) (g) 0
      		--
      		0
      Caprylic Acid (8:0) (g) 0.004
      		--
      		0
      Capric Acid (10:0) (g) 0.03
      		--
      		0
      Lauric Acid (12:0) (g) 0.004
      		--
      		0
      Tridecanoic Acid (13:0) (g) --
      		--
      		--
      Myristic Acid (14:0) (g) 0.018
      		0.002
      		0
      Pentadecanoic Acid (15:0) (g) 0.004
      		--
      		--
      Palmitic Acid (16:0) (g) 0.4
      		0.095
      		0.363
      Margaric Acid (17:0) (g) 0
      		--
      		--
      Stearic Acid (18:0) (g) 0.044
      		0.007
      		0.022
      Arachidic Acid (20:0) (g) 0.008
      		--
      		--
      Behenic Acid (22:0) (g) 0
      		--
      		--
      Lignoceric Acid (24:0) (g) 0.01
      		--
      		--
      Monounsaturated Fats  
      Myristoleic Acid (14:1) (g) 0
      		--
      		--
      Pentadecenoic Acid (15:1) (g) 0
      		--
      		--
      Palmitoleic Acid (16:1) (g) 0.002
      		0.002
      		0
      cis-Palmitoleic Acid (16:1 cis) (g) 0.002
      		--
      		--
      Heptadecenoic Acid (17:1) (g) 0
      		--
      		--
      Oleic Acid (18:1) (g) 0.737
      		0.119
      		0.86
      c-Oleic Acid (18:1 cis) (g) 0.737
      		--
      		--
      c-Vaccenic acid (g) --
      		--
      		--
      Gadoleic Acid (20:1) (g) 0.006
      		--
      		0.057
      Docosenoic Acid (22:1) (g) 0
      		--
      		0.05
      c-Docosenoic Acid (22:1 c) (g) 0
      		--
      		--
      c-Tetracosenoic Acid (24:1 c) (g) 0
      		--
      		--
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 0.717
      		0.086
      		1.802
      Conjugated Linoleic Acid (CLAs) (g) 0
      		--
      		--
      Octadecadienoic Acid (mixed) (g) --
      		--
      		--
      Octadecatrienoic (undiff) (g) 0.022
      		0.019
      		0.157
      Octadecatrienoic Acid (mixed) (g) 0
      		--
      		--
      Parinaric Acid (18:4) (g) 0
      		--
      		0
      Eicosatrienoic Acid (20:3) (g) 0
      		--
      		--
      Eicosatetraenoic Acid 20:4 (g) 0
      		--
      		0.006
      Heneicosapentaenoic Acid 21:5 (g) --
      		--
      		--
      22:4 (g) 0
      		--
      		--
      Trans Fats  
      t-Polyenoic Fats (g) 0
      		--
      		--
      t-Monoenoic Fats (g) 0
      		--
      		--
      t-Palmitoleic Acid (16:1 t) (g) 0
      		--
      		--
      t-Oleic Acid (18:1 t) (g) 0
      		--
      		--
      t-Docosenoic Acid (22:1 t) (g) 0
      		--
      		--
      t-Octadecadienoic Acid (18:2 t) (g) 0
      		--
      		--
      t-t-Octadecadienoic Acid (g) --
      		--
      		--
      Phytosterols (Plant Sterols)  
      Phytosterols (g) --
      		--
      		--
      Stigmasterol (g) --
      		--
      		--
      Campesterol (g) --
      		--
      		--
      Beta-sitosterol (g) --
      		--
      		--
      Amino Acids
      Food # 1 2 3
      Weight (g) 202 186 185
      Essential  
      Histidine (mg)
      (%RDI)      		 133
      (19%)      		 104
      (15%)      		 235
      (34%)
      Isoleucine (mg)
      (%RDI)      		 220
      (16%)      		 192
      (14%)      		 290
      (21%)
      Leucine (mg)
      (%RDI)      		 432
      (16%)      		 366
      (13%)      		 483
      (18%)
      Lysine (mg)
      (%RDI)      		 200
      (10%)      		 160
      (8%)      		 442
      (21%)
      Methionine (mg)
      (%RDI)      		 117
      (16%)      		 104
      (14%)      		 178
      (24%)
      Phenylalanine (mg)
      (%RDI)      		 269
      (31%)      		 236
      (27%)      		 342
      (39%)
      Threonine (mg)
      (%RDI)      		 192
      (18%)      		 158
      (15%)      		 242
      (23%)
      Tryptophan (mg)
      (%RDI)      		 67
      (24%)      		 52
      (19%)      		 96
      (34%)
      Valine (mg)
      (%RDI)      		 305
      (17%)      		 270
      (15%)      		 342
      (19%)
      Conditional  
      Arginine (mg) 396
      		368
      		629
      Cystine (mg)
      (%RDI)      		 63
      (22%)      		 91
      (32%)      		 117
      (41%)
      Glycine (mg) 257
      		201
      		400
      Proline (mg) 244
      		208
      		444
      Tyrosine (mg)
      (%RDI)      		 196
      (22%)      		 149
      (17%)      		 154
      (18%)
      Non-Essential  
      Alanine (mg) 305
      		257
      		339
      Aspartic acid (mg) 489
      		417
      		653
      Betaine (mg) 1
      		--
      		--
      Glutamic acid (mg) 1063
      		863
      		1073
      Hydroxyproline (mg) --
      		--
      		--
      Serine (mg) 271
      		233
      		326
      Data Source
      Cooked Long Grain Brown Rice
      USDA Food Data Central Standard Release (Common)
      Cooked Medium Grain White Rice
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa, cooked
      USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.