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#1: Cooked Long-grain Brown Rice
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#2: Rice White Long-grain Regular Unenriched Cooked Without Salt
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#3: Quinoa Cooked
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Nutrition Facts Comparison Tool

Nutrition Comparison of Cooked Long-grain Brown Rice, Rice White Long-grain Regular Unenriched Cooked Without Salt, and Quinoa Cooked

Calorie Comparison


2000 calories = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)12% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)10% DV
  • Quinoa Cooked1 cup (x1)11% DV

Fat Comparison


65g = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)3% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)1% DV
  • Quinoa Cooked1 cup (x1)5% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)17% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)15% DV
  • Quinoa Cooked1 cup (x1)13% DV

Protein Comparison


50g = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)11% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)9% DV
  • Quinoa Cooked1 cup (x1)16% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)0% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)0% DV
  • Quinoa Cooked1 cup (x1)0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)13% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)3% DV
  • Quinoa Cooked1 cup (x1)21% DV

Sugar Comparison


50g = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)1% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)0% DV
  • Quinoa Cooked1 cup (x1)3% DV

Iron Comparison


18mg = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)6% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)2% DV
  • Quinoa Cooked1 cup (x1)15% DV

Calcium Comparison


1300mg = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)0% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)1% DV
  • Quinoa Cooked1 cup (x1)2% DV

Potassium Comparison


4700mg = Full Bar
  • Cooked Long-grain Brown Rice1 cup (x1)4% DV
  • Rice White Long-grain Regular Unenriched Cooked Without Salt1 cup (x1)1% DV
  • Quinoa Cooked1 cup (x1)7% DV
Macronutrients
Food ##1#2#3
Weight (g)202158185
Calories
(%DV)
248
(12%)
205
(10%)
222
(11%)
Fat (g)
(%DV)
2
(3%)
0.4
(1%)
3.6
(5%)
Protein (g)
(%DV)
5.5
(11%)
4.3
(9%)
8.1
(16%)
Carbohydrates (g)
(%DV)
51.7
(17%)
44.5
(15%)
39.4
(13%)
Sugar (g)
(%DV)
0.5
(1%)
0.1
(0%)
1.6
(3%)
Fiber (g)
(%DV)
3.2
(13%)
0.6
(3%)
5.2
(21%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
0.5
(3%)
0.1
(1%)
0.4
(2%)
Net Carbs (g)48.443.934.2
Trans Fats (g)0~~
Minerals
Food ##1#2#3
Weight (g)202158185
Calcium (mg)
(%DV)
6.1
(0%)
15.8
(1%)
31.5
(2%)
Iron (mg)
(%DV)
1.1
(6%)
0.3
(2%)
2.8
(15%)
Potassium (mg)
(%DV)
173.7
(4%)
55.3
(1%)
318.2
(7%)
Magnesium (mg)
(%DV)
78.8
(19%)
19
(5%)
118.4
(28%)
Phosphorus (mg)
(%DV)
208.1
(17%)
67.9
(5%)
281.2
(22%)
Sodium (mg)
(%DV)
8.1
(0%)
1.6
(0%)
13
(1%)
Zinc (mg)
(%DV)
1.4
(13%)
0.8
(7%)
2
(18%)
Copper (mg)
(%DV)
0.2
(24%)
0.1
(12%)
0.4
(39%)
Manganese (mg)
(%DV)
2
(86%)
0.7
(32%)
1.2
(51%)
Selenium (μg)
(%DV)
11.7
(21%)
11.9
(22%)
5.2
(9%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)202158185
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.4
(30%)
0
(3%)
0.2
(16%)
Riboflavin (B2) (mg)
(%DV)
0.1
(11%)
0
(2%)
0.2
(16%)
Niacin (B3) (mg)
(%DV)
5.2
(32%)
0.6
(4%)
0.8
(5%)
Pantothenic acid (B5) (mg)
(%DV)
0.8
(15%)
0.6
(12%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.2
(15%)
0.1
(9%)
0.2
(13%)
Folate (B9) (μg)
(%DV)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Folate (Dietary Folate Equivalents) (μg)
(%DV)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Choline (mg)
(%DV)
18.6
(3%)
3.3
(1%)
42.6
(8%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
9.3
(0%)
Beta Carotene (μg)
(%DV)
0
(0%)
0
(0%)
5.6
(0%)
Alpha Carotene (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Cryptoxanthin (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lutein + Zeaxanthin (μg)0098.1
Vitamin E (mg)
(%DV)
0.3
(2%)
0.1
(0%)
1.2
(8%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin D (IU) (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0.4
(0%)
0
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)0~~
Menaquinone-4 (μg)0~~
Other
Food ##1#2#3
Weight (g)202158185
Water (g)141.9108.1132.5
Ash (g)111
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
Carbohydrates
Food ##1#2#3
Weight (g)202158185
Sucrose (g)0.5~~
Glucose (g)0~~
Fructose (g)0~~
Lactose (g)0~~
Maltose (g)0~~
Galactose (g)0~~
Starch (g)50.1~32.6
Fats
Food ##1#2#3
Weight (g)202158185
Omega 3s (mg)
(%DV)
22
(1%)
21
(1%)
28
(2%)
Omega 6s (mg)717981802
Omega 3 to Omega 6 Ratio0.030.210.02
Omega 6 to Omega 3 Ratio32.274.7764.93
4:0 (mg)000
6:0 (mg)000
8:0 (mg)400
10:0 (mg)3000
12:0 (mg)400
13:0 (mg)~~~
14:0 (mg)1830
15:0 (mg)4~~
16:0 (mg)400109363
17:0 (mg)0~~
18:0 (mg)44822
20:0 (mg)8~~
22:0 (mg)0~~
24:0 (mg)10~~
Monosaturated Fats (mg)745139977
14:1 (mg)0~~
15:1 (mg)0~~
16:1 undifferentiated (mg)220
16:1 c (mg)2~~
16:1 t (mg)0~~
17:1 (mg)0~~
18:1 undifferentiated (mg)737137860
18:1 c (mg)737~~
18:1 t (mg)0~~
18:1-11 t (18:1t n-7) (mg)~~~
20:1 (mg)6057
22:1 undifferentiated (mg)0050
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)0~~
Polyunsaturated Fats (mg)7391201994
18:2 undifferentiated (mg)717981802
18:2 n-6 c,c (mg)717~~
18:2 CLAs (mg)0~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)0~~
18:3 undifferentiated (mg)2221157
Alpha Linolenic Acid (ALA) (mg)22~~
18:3 n-6 c,c,c (mg)0~~
18:3i (mg)0~~
18:4 (mg)000
20:2 n-6 c,c (mg)0~~
20:3 undifferentiated (mg)0~~
20:3 n-3 (mg)0~~
20:3 n-6 (mg)0~~
20:4 undifferentiated (mg)006
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)000
21:5 (mg)~~~
22:4 (mg)0~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0028
Fatty acids, total trans-monoenoic (mg)0~~
Fatty acids, total trans-polyenoic (mg)0~~
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
Amino Acids
Food ##1#2#3
Weight (g)202158185
Betaine (mg)1~~
Tryptophan (mg)
(%DV)
67
(24%)
49
(17%)
96
(34%)
Threonine (mg)
(%DV)
192
(18%)
152
(14%)
242
(23%)
Isoleucine (mg)
(%DV)
220
(16%)
183
(13%)
290
(21%)
Leucine (mg)
(%DV)
432
(16%)
351
(13%)
483
(18%)
Lysine (mg)
(%DV)
200
(10%)
153
(7%)
442
(21%)
Methionine (mg)
(%DV)
117
(16%)
100
(14%)
178
(24%)
Cystine (mg)
(%DV)
63
(22%)
87
(30%)
117
(41%)
Phenylalanine (mg)
(%DV)
269
(31%)
228
(26%)
342
(39%)
Tyrosine (mg)
(%DV)
196
(22%)
142
(16%)
154
(18%)
Valine (mg)
(%DV)
305
(17%)
259
(14%)
342
(19%)
Arginine (mg)396354629
Histidine (mg)
(%DV)
133
(19%)
100
(14%)
235
(34%)
Alanine (mg)305246339
Aspartic acid (mg)489400653
Glutamic acid (mg)10638281073
Glycine (mg)257193400
Proline (mg)244201444
Serine (mg)271223326
Hydroxyproline (mg)~~~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.