Nutrition Comparison Tool

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Brown Rice
×
Rice White Long-Grain Regular Unenriched Cooked Without Salt
×
Quinoa Cooked
×
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 12% DV 248 calories
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 10% DV 205 calories
  • Quinoa Cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 3% DV 2g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 0.44g
  • Quinoa Cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 19% DV 51.7g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 16% DV 44.5g
  • Quinoa Cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 11% DV 5.5g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 9% DV 4.3g
  • Quinoa Cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 0% DV 0mg
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 0% DV 0mg
  • Quinoa Cooked 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 3% DV 0.53g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 0.12g
  • Quinoa Cooked 1 cup (x1) 2% DV 0.43g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 12% DV 3.2g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 2% DV 0.63g
  • Quinoa Cooked 1 cup (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 1% DV 0.48g
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 0% DV 0.08g
  • Quinoa Cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 2% DV 0.32mg
  • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 15.8mg
  • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 55.3mg
  • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Brown Rice
  2. Rice White Long-Grain Regular Unenriched Cooked Without Salt
  3. Quinoa Cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 202 158 185
Calories
(%DV)
248
(12%)
205
(10%)
222
(11%)
Fat (g)
(%DV)
2
(3%)
0.44
(1%)
3.6
(5%)
Protein (g)
(%DV)
5.5
(11%)
4.3
(9%)
8.1
(16%)
Carbohydrate (g)
(%DV)
51.7
(19%)
44.5
(16%)
39.4
(14%)
Sugars (g)
(%DV)
0.48
(1%)
0.08
(0%)
1.6
(3%)
Fiber (g)
(%DV)
3.2
(12%)
0.63
(2%)
5.2
(19%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.53
(3%)
0.12
(1%)
0.43
(2%)
Net-Carbs (g) 48.4
43.9
34.2
Trans Fatty Acids (g) 0
--
--
  Minerals
Food # 1 2 3
Weight (g) 202 158 185
Calcium (mg)
(%DV)
6.1
(0%)
15.8
(1%)
31.5
(2%)
Iron, Fe (mg)
(%DV)
1.1
(6%)
0.32
(2%)
2.8
(15%)
Potassium, K (mg)
(%DV)
173.7
(4%)
55.3
(1%)
318.2
(7%)
Magnesium (mg)
(%DV)
78.8
(19%)
19
(5%)
118.4
(28%)
Phosphorus, P (mg)
(%DV)
208.1
(17%)
67.9
(5%)
281.2
(22%)
Sodium (mg)
(%DV)
8.1
(0%)
1.6
(0%)
13
(1%)
Zinc, Zn (mg)
(%DV)
1.4
(13%)
0.77
(7%)
2
(18%)
Copper, Cu (mg)
(%DV)
0.21
(24%)
0.11
(12%)
0.36
(39%)
Manganese (mg)
(%DV)
2
(86%)
0.75
(32%)
1.2
(51%)
Selenium, Se (mcg)
(%DV)
11.7
(21%)
11.9
(22%)
5.2
(9%)
Fluoride, F (mcg)
(%AI)
--
(--%)
--
(--%)
--
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 202 158 185
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%)
0.03
(3%)
0.2
(16%)
Riboflavin (B2) (mg)
(%DV)
0.14
(11%)
0.02
(2%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
5.2
(32%)
0.63
(4%)
0.76
(5%)
Vitamin B5 (PA) (mg)
(%DV)
0.77
(15%)
0.62
(12%)
--
(--%)
Vitamin B6 (mg)
(%DV)
0.25
(15%)
0.15
(9%)
0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Folic acid (mcg)
(%)
0
(0%)
0
(0%)
0
(0%)
Food Folate (mcg)
(%)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Folate DFE (mcg)
(%)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Choline (mg)
(%DV)
18.6
(3%)
3.3
(1%)
42.6
(8%)
Vitamin B12 (mcg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
5.6
(0%)
Carotene, alpha (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Vitamin A, IU (IU) 0 0 9.3
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 0
0
98.1
Vitamin E (mg)
(%DV)
0.34
(2%)
0.06
(0%)
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%)
0
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 202 158 185
Water (g) 141.9
108.1
132.5
Ash (g) 0.89
0.65
1
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score 4.59
2.73
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 202 158 185
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) 202 158 185
Monounsaturated Fats (g) 0.745
0.139
0.977
Polyunsaturated Fats (g) 0.739
0.12
1.994
Omega 3s (g)
(%AI)
0.022
(1%)
0.021
(1%)
0.157
(10%)
Omega 6s (g)
(%AI)
0.717
(4%)
0.098
(1%)
1.802
(11%)
Omega 3 to Omega 6 Ratio 0.03
0.21
0.09
Omega 6 to Omega 3 Ratio 32.27
4.77
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)
0.022
(1%)
--
(--%)
--
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
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
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0.004
0
0
Capric Acid (10:0) (g) 0.03
0
0
Lauric Acid (12:0) (g) 0.004
0
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.018
0.003
0
Pentadecanoic Acid (15:0) (g) 0.004
--
--
Palmitic Acid (16:0) (g) 0.4
0.109
0.363
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.044
0.008
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
0.137
0.86
c-Oleic Acid (18:1 cis) (g) 0.737
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
0
0.057
Docosenoic Acid (22:1) (g) 0
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
0.098
1.802
Conjugated Linoleic Acid (CLAs) (g) 0
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.022
0.021
0.157
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
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) 202 158 185
Essential  
Histidine (mg)
(%RDI)
133
(19%)
100
(14%)
235
(34%)
Isoleucine (mg)
(%RDI)
220
(16%)
183
(13%)
290
(21%)
Leucine (mg)
(%RDI)
432
(16%)
351
(13%)
483
(18%)
Lysine (mg)
(%RDI)
200
(10%)
153
(7%)
442
(21%)
Methionine (mg)
(%RDI)
117
(16%)
100
(14%)
178
(24%)
Phenylalanine (mg)
(%RDI)
269
(31%)
228
(26%)
342
(39%)
Threonine (mg)
(%RDI)
192
(18%)
152
(14%)
242
(23%)
Tryptophan (mg)
(%RDI)
67
(24%)
49
(17%)
96
(34%)
Valine (mg)
(%RDI)
305
(17%)
259
(14%)
342
(19%)
Conditional  
Arginine (mg) 396
354
629
Cystine (mg)
(%RDI)
63
(22%)
87
(30%)
117
(41%)
Glycine (mg) 257
193
400
Proline (mg) 244
201
444
Tyrosine (mg)
(%RDI)
196
(22%)
142
(16%)
154
(18%)
Non-Essential  
Alanine (mg) 305
246
339
Aspartic acid (mg) 489
400
653
Betaine (mg) 1
--
--
Glutamic acid (mg) 1063
828
1073
Hydroxyproline (mg) --
--
--
Serine (mg) 271
223
326
Data Source
Brown Rice
USDA Food Data Central Standard Release (Common)
Rice White Long-Grain Regular Unenriched Cooked Without Salt
USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Quinoa Cooked
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.