Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Quinoa Cooked
      ×
      Roasted Buckwheat Groats
      ×
      Brown Rice
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 11% DV 222 calories
      • Roasted Buckwheat Groats 1 cup (x1) 8% DV 155 calories
      • Brown Rice 1 cup (x1) 12% DV 248 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 5% DV 3.6g
      • Roasted Buckwheat Groats 1 cup (x1) 1% DV 1g
      • Brown Rice 1 cup (x1) 3% DV 2g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 14% DV 39.4g
      • Roasted Buckwheat Groats 1 cup (x1) 12% DV 33.5g
      • Brown Rice 1 cup (x1) 19% DV 51.7g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 16% DV 8.1g
      • Roasted Buckwheat Groats 1 cup (x1) 11% DV 5.7g
      • Brown Rice 1 cup (x1) 11% DV 5.5g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 0% DV 0mg
      • Roasted Buckwheat Groats 1 cup (x1) 0% DV 0mg
      • Brown Rice 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 2% DV 0.43g
      • Roasted Buckwheat Groats 1 cup (x1) 1% DV 0.23g
      • Brown Rice 1 cup (x1) 3% DV 0.53g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 19% DV 5.2g
      • Roasted Buckwheat Groats 1 cup (x1) 16% DV 4.5g
      • Brown Rice 1 cup (x1) 12% DV 3.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 3% DV 1.6g
      • Roasted Buckwheat Groats 1 cup (x1) 3% DV 1.5g
      • Brown Rice 1 cup (x1) 1% DV 0.48g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg
      • Roasted Buckwheat Groats 1 cup (x1) 7% DV 1.3mg
      • Brown Rice 1 cup (x1) 6% DV 1.1mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg
      • Roasted Buckwheat Groats 1 cup (x1) 1% DV 11.8mg
      • Brown Rice 1 cup (x1) 0% DV 6.1mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg
      • Roasted Buckwheat Groats 1 cup (x1) 3% DV 147.8mg
      • Brown Rice 1 cup (x1) 4% DV 173.7mg
      Comparison Table

      Table Legend

      1. Quinoa Cooked
      2. Roasted Buckwheat Groats
      3. Brown Rice
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 185 168 202
      Calories
      (%DV)
      222
      (11%)
      155
      (8%)
      248
      (12%)
      Fat (g)
      (%DV)
      3.6
      (5%)
      1
      (1%)
      2
      (3%)
      Protein (g)
      (%DV)
      8.1
      (16%)
      5.7
      (11%)
      5.5
      (11%)
      Carbohydrate (g)
      (%DV)
      39.4
      (14%)
      33.5
      (12%)
      51.7
      (19%)
      Sugars (g)
      (%DV)
      1.6
      (3%)
      1.5
      (3%)
      0.48
      (1%)
      Fiber (g)
      (%DV)
      5.2
      (19%)
      4.5
      (16%)
      3.2
      (12%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.43
      (2%)
      0.23
      (1%)
      0.53
      (3%)
      Net-Carbs (g) 34.2
      29
      48.4
      Trans Fatty Acids (g) --
      --
      0
        Minerals
      Food # 1 2 3
      Weight (g) 185 168 202
      Calcium (mg)
      (%DV)
      31.5
      (2%)
      11.8
      (1%)
      6.1
      (0%)
      Iron, Fe (mg)
      (%DV)
      2.8
      (15%)
      1.3
      (7%)
      1.1
      (6%)
      Potassium, K (mg)
      (%DV)
      318.2
      (7%)
      147.8
      (3%)
      173.7
      (4%)
      Magnesium (mg)
      (%DV)
      118.4
      (28%)
      85.7
      (20%)
      78.8
      (19%)
      Phosphorus, P (mg)
      (%DV)
      281.2
      (22%)
      117.6
      (9%)
      208.1
      (17%)
      Sodium (mg)
      (%DV)
      13
      (1%)
      6.7
      (0%)
      8.1
      (0%)
      Zinc, Zn (mg)
      (%DV)
      2
      (18%)
      1
      (9%)
      1.4
      (13%)
      Copper, Cu (mg)
      (%DV)
      0.36
      (39%)
      0.25
      (27%)
      0.21
      (24%)
      Manganese (mg)
      (%DV)
      1.2
      (51%)
      0.68
      (29%)
      2
      (86%)
      Selenium, Se (mcg)
      (%DV)
      5.2
      (9%)
      3.7
      (7%)
      11.7
      (21%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 185 168 202
      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)
      0.2
      (16%)
      0.07
      (6%)
      0.36
      (30%)
      Riboflavin (B2) (mg)
      (%DV)
      0.2
      (16%)
      0.07
      (5%)
      0.14
      (11%)
      Niacin (B3) (mg)
      (%DV)
      0.76
      (5%)
      1.6
      (10%)
      5.2
      (32%)
      Vitamin B5 (PA) (mg)
      (%DV)
      --
      (--%)
      0.6
      (12%)
      0.77
      (15%)
      Vitamin B6 (mg)
      (%DV)
      0.23
      (13%)
      0.13
      (8%)
      0.25
      (15%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      77.7
      (19%)
      23.5
      (6%)
      18.2
      (5%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      77.7
      (19%)
      23.5
      (6%)
      18.2
      (5%)
      Folate DFE (mcg)
      (%)
      77.7
      (19%)
      23.5
      (6%)
      18.2
      (5%)
      Choline (mg)
      (%DV)
      42.6
      (8%)
      33.8
      (6%)
      18.6
      (3%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      5.6
      (0%)
      0
      (0%)
      0
      (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) 9.3 0 0
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 98.1
      100.8
      0
      Vitamin E (mg)
      (%DV)
      1.2
      (8%)
      0.15
      (1%)
      0.34
      (2%)
      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
      (0%)
      3.2
      (3%)
      0.4
      (0%)
      Vitamin K1 (mcg) --
      --
      0
      Menaquinone-4 (K2) (mcg) --
      --
      0
        Other
      Food # 1 2 3
      Weight (g) 185 168 202
      Water (g) 132.5
      127.1
      141.9
      Ash (g) 1
      0.72
      0.89
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 4.16
      1.61
      4.59
        Carbohydrates
      Food # 1 2 3
      Weight (g) 185 168 202
      Soluble Fiber (g) --
      --
      --
      Insoluble Fiber (g) --
      --
      --
      Added Sugar (g)
      (%DV)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Sucrose (g) --
      0.67
      0.48
      Glucose (Dextrose) (g) --
      0.34
      0
      Fructose (g) --
      0.17
      0
      Lactose (g) --
      --
      0
      Maltose (g) --
      --
      0
      Galactose (g) --
      --
      0
      Starch (g) 32.6
      --
      50.1
      Carbohydrate, other (g) --
      --
      --
      Total sugar alcohols (g) --
      --
      --
        Fats
      Food # 1 2 3
      Weight (g) 185 168 202
      Monounsaturated Fats (g) 0.977
      0.316
      0.745
      Polyunsaturated Fats (g) 1.994
      0.316
      0.739
      Omega 3s (g)
      (%AI)
      0.157
      (10%)
      0.024
      (1%)
      0.022
      (1%)
      Omega 6s (g)
      (%AI)
      1.802
      (11%)
      0.292
      (2%)
      0.717
      (4%)
      Omega 3 to Omega 6 Ratio 0.09
      0.08
      0.03
      Omega 6 to Omega 3 Ratio 11.46
      12.43
      32.27
      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) 0.028
      0
      0
      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
      0.01
      0.004
      Capric Acid (10:0) (g) 0
      0.005
      0.03
      Lauric Acid (12:0) (g) 0
      0.003
      0.004
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0
      0.007
      0.018
      Pentadecanoic Acid (15:0) (g) --
      --
      0.004
      Palmitic Acid (16:0) (g) 0.363
      0.138
      0.4
      Margaric Acid (17:0) (g) --
      --
      0
      Stearic Acid (18:0) (g) 0.022
      0.015
      0.044
      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
      0.007
      0.002
      cis-Palmitoleic Acid (16:1 cis) (g) --
      --
      0.002
      Heptadecenoic Acid (17:1) (g) --
      --
      0
      Oleic Acid (18:1) (g) 0.86
      0.301
      0.737
      c-Oleic Acid (18:1 cis) (g) --
      --
      0.737
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.057
      0
      0.006
      Docosenoic Acid (22:1) (g) 0.05
      0.003
      0
      c-Docosenoic Acid (22:1 c) (g) --
      --
      0
      c-Tetracosenoic Acid (24:1 c) (g) --
      --
      0
      Polyunsaturated Fats  
      Octadecadienoic Acid (18:2) (g) 1.802
      0.292
      0.717
      Conjugated Linoleic Acid (CLAs) (g) --
      --
      0
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.157
      0.024
      0.022
      Octadecatrienoic Acid (mixed) (g) --
      --
      0
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) --
      --
      0
      Eicosatetraenoic Acid 20:4 (g) 0.006
      0
      0
      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) 185 168 202
      Essential  
      Histidine (mg)
      (%RDI)
      235
      (34%)
      133
      (19%)
      133
      (19%)
      Isoleucine (mg)
      (%RDI)
      290
      (21%)
      213
      (15%)
      220
      (16%)
      Leucine (mg)
      (%RDI)
      483
      (18%)
      356
      (13%)
      432
      (16%)
      Lysine (mg)
      (%RDI)
      442
      (21%)
      289
      (14%)
      200
      (10%)
      Methionine (mg)
      (%RDI)
      178
      (24%)
      74
      (10%)
      117
      (16%)
      Phenylalanine (mg)
      (%RDI)
      342
      (39%)
      223
      (26%)
      269
      (31%)
      Threonine (mg)
      (%RDI)
      242
      (23%)
      217
      (21%)
      192
      (18%)
      Tryptophan (mg)
      (%RDI)
      96
      (34%)
      82
      (29%)
      67
      (24%)
      Valine (mg)
      (%RDI)
      342
      (19%)
      291
      (16%)
      305
      (17%)
      Conditional  
      Arginine (mg) 629
      420
      396
      Cystine (mg)
      (%RDI)
      117
      (41%)
      97
      (34%)
      63
      (22%)
      Glycine (mg) 400
      442
      257
      Proline (mg) 444
      217
      244
      Tyrosine (mg)
      (%RDI)
      154
      (18%)
      104
      (12%)
      196
      (22%)
      Non-Essential  
      Alanine (mg) 339
      321
      305
      Aspartic acid (mg) 653
      486
      489
      Betaine (mg) --
      0.84
      1
      Glutamic acid (mg) 1073
      877
      1063
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 326
      294
      271
      Data Source
      Quinoa Cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Roasted Buckwheat Groats
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Brown Rice
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.