Nutrition Facts Comparison Tool

  1. Search and select a food from the drop down list (needs javascript, or page refresh).
  2. Select up to 10 foods to compare. You may have to scroll inside the food list to see the extra foods you have added. Click the "X" on each food to remove it from the comparison.
  3. The results give you bar chart comparisons for common nutrients, and below is a table with over 150 nutrients to compare! If necessary, scroll the table to the right to view all foods.
  4. Questions or suggestions? Contact us.
#1: Cooked Long-Grain Brown Rice
#2: Rice white long-grain regular unenriched cooked without salt
#3: Quinoa Cooked

Calorie Comparison


2000 calories = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 12% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 10% DV
  • Quinoa Cooked1 cup 11% DV

Fat Comparison


65g = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 3% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 1% DV
  • Quinoa Cooked1 cup 6% DV

Carbohydrate Comparison


300g = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 17% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 15% DV
  • Quinoa Cooked1 cup 13% DV

Protein Comparison


50g = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 11% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 9% DV
  • Quinoa Cooked1 cup 16% DV

Cholesterol Comparison


300mg = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 0% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 0% DV
  • Quinoa Cooked1 cup 0% DV

Fiber Comparison


25g = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 13% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 2% DV
  • Quinoa Cooked1 cup 21% DV

Sugar Comparison


25g = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 0.5g
  • Rice white long-grain regular unenriched cooked without salt1 cup 0.1g
  • Quinoa Cooked1 cup 1.6g

Iron Comparison


18mg = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 6% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 2% DV
  • Quinoa Cooked1 cup 16% DV

Calcium Comparison


1000mg = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 1% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 2% DV
  • Quinoa Cooked1 cup 3% DV

Potassium Comparison


3500mg = Full Bar
  • Cooked Long-Grain Brown Rice1 cup 5% DV
  • Rice white long-grain regular unenriched cooked without salt1 cup 2% DV
  • Quinoa Cooked1 cup 9% DV
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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
(6%)
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)0.50.11.6
Fiber (g)
(%DV)
3.2
(13%)
0.6
(2%)
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
(1%)
15.8
(2%)
31.5
(3%)
Iron (mg)
(%DV)
1.1
(6%)
0.3
(2%)
2.8
(16%)
Potassium (mg)
(%DV)
173.7
(5%)
55.3
(2%)
318.2
(9%)
Magnesium (mg)
(%DV)
78.8
(20%)
19
(5%)
118.4
(30%)
Phosphorus (mg)
(%DV)
208.1
(21%)
67.9
(7%)
281.2
(28%)
Sodium (mg)
(%DV)
8.1
(0%)
1.6
(0%)
13
(1%)
Zinc (mg)
(%DV)
1.4
(9%)
0.8
(5%)
2
(13%)
Copper (mg)
(%DV)
0.2
(10%)
0.1
(5%)
0.4
(20%)
Manganese (mg)
(%DV)
2
(100%)
0.7
(35%)
1.2
(60%)
Selenium (μg)
(%DV)
11.7
(17%)
11.9
(17%)
5.2
(7%)
Fluoride (μg)~~~
Vitamins
Food ##1#2#3
Weight (g)202158185
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
9.3
(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
(27%)
0
(0%)
0.2
(13%)
Riboflavin (B2) (mg)
(%DV)
0.1
(6%)
0
(0%)
0.2
(12%)
Niacin (B3) (mg)
(%DV)
5.2
(26%)
0.6
(3%)
0.8
(4%)
Pantothenic acid (B5) (mg)0.80.6~
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0.1
(5%)
0.2
(10%)
Folate (μg)
(%DV)
18.2
(5%)
4.7
(1%)
77.7
(19%)
Folic acid (μg)000
Folate (μg)18.24.777.7
Folate (Dietary Folate Equivalents) (μg)18.24.777.7
Choline (mg)
(%DV)
18.6
(3%)
3.3
(1%)
42.6
(8%)
Vitamin A, RAE (μg)000
Retinol (μg)000
Beta Carotene (μg)005.6
Alpha Carotene (μg)000
Beta Cryptoxanthin (μg)000
Lycopene (μg)000
Lutein + Zeaxanthin (μg)0098.1
Vitamin E (mg)
(%DV)
0.3
(1%)
0.1
(0%)
1.2
(6%)
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin D2 (Ergocalciferol) (μg)~~~
Vitamin D3 (Cholecalciferol) (μg)~~~
Vitamin K (μg)
(%DV)
0.4
(1%)
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)
(%RDI)
22
(1%)
21
(1%)
28
(2%)
Omega 6s (mg)717981802
Omega 3 to Omega 6 Ratio ()0.030.210.02
Omega 6 to Omega 3 Ratio ()32.274.7764.93
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)
(%RDI)
67
(24%)
49
(18%)
96
(34%)
Threonine (mg)
(%RDI)
192
(18%)
152
(14%)
242
(23%)
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%)
Cystine (mg)
(%RDI)
63
(22%)
87
(30%)
117
(41%)
Phenylalanine (mg)
(%RDI)
269
(31%)
228
(26%)
342
(39%)
Tyrosine (mg)
(%RDI)
196
(22%)
142
(16%)
154
(18%)
Valine (mg)
(%RDI)
305
(17%)
259
(14%)
342
(19%)
Arginine (mg)396354629
Histidine (mg)
(%RDI)
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)~~~
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