Nutrition Comparison Tool
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Quinoa, uncooked
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Millet, raw
×
Uncooked Long-Grain Brown Rice
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 31% DV 626 calories
  • Millet, raw 1 cup (x1) 38% DV 756 calories
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 34% DV 679 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 13% DV 10.3g
  • Millet, raw 1 cup (x1) 11% DV 8.4g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 8% DV 5.9g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 40% DV 109.1g
  • Millet, raw 1 cup (x1) 53% DV 145.7g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 51% DV 141.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 48% DV 24g
  • Millet, raw 1 cup (x1) 44% DV 22g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 28% DV 13.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 0% DV 0mg
  • Millet, raw 1 cup (x1) 0% DV 0mg
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 6% DV 1.2g
  • Millet, raw 1 cup (x1) 7% DV 1.4g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 5% DV 1.1g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 43% DV 11.9g
  • Millet, raw 1 cup (x1) 61% DV 17g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 24% DV 6.7g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) --% DV --g
  • Millet, raw 1 cup (x1) --% DV --g
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 2% DV 1.2g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 43% DV 7.8mg
  • Millet, raw 1 cup (x1) 33% DV 6mg
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 13% DV 2.4mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 6% DV 79.9mg
  • Millet, raw 1 cup (x1) 1% DV 16mg
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 1% DV 16.7mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Quinoa, uncooked 1 cup (x1) 20% DV 957.1mg
  • Millet, raw 1 cup (x1) 8% DV 390mg
  • Uncooked Long-Grain Brown Rice 1 cup (x1) 10% DV 462.5mg
Comparison Table

Table Legend

  1. Quinoa, uncooked
  2. Millet, raw
  3. Uncooked Long-Grain Brown Rice
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 170 200 185
Calories
(%DV)		 626
(31%)		 756
(38%)		 679
(34%)
Fat (g)
(%DV)		 10.3
(13%)		 8.4
(11%)		 5.9
(8%)
Protein (g)
(%DV)		 24
(48%)		 22
(44%)		 13.9
(28%)
Carbohydrate (g)
(%DV)		 109.1
(40%)		 145.7
(53%)		 141.1
(51%)
Sugars (g)
(%DV)		 --
(--%)		 --
(--%)		 1.2
(2%)
Fiber (g)
(%DV)		 11.9
(43%)		 17
(61%)		 6.7
(24%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 1.2
(6%)		 1.4
(7%)		 1.1
(5%)
Net-Carbs (g) 97.2
128.7
134.4
Trans Fatty Acids (g) --
--
0
  Minerals
Food # 1 2 3
Weight (g) 170 200 185
Calcium (mg)
(%DV)		 79.9
(6%)		 16
(1%)		 16.7
(1%)
Iron, Fe (mg)
(%DV)		 7.8
(43%)		 6
(33%)		 2.4
(13%)
Potassium, K (mg)
(%DV)		 957.1
(20%)		 390
(8%)		 462.5
(10%)
Magnesium (mg)
(%DV)		 334.9
(80%)		 228
(54%)		 214.6
(51%)
Phosphorus, P (mg)
(%DV)		 776.9
(62%)		 570
(46%)		 575.4
(46%)
Sodium (mg)
(%DV)		 8.5
(0%)		 10
(0%)		 9.3
(0%)
Zinc, Zn (mg)
(%DV)		 5.3
(48%)		 3.4
(31%)		 3.9
(36%)
Copper, Cu (mg)
(%DV)		 1
(111%)		 1.5
(167%)		 0.56
(62%)
Manganese (mg)
(%DV)		 3.5
(150%)		 3.3
(142%)		 5.3
(229%)
Selenium, Se (mcg)
(%DV)		 14.5
(26%)		 5.4
(10%)		 31.6
(58%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 170 200 185
Vitamin A, RAE (mcg)
(%DV)		 1.7
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.61
(51%)		 0.84
(70%)		 1
(83%)
Riboflavin (B2) (mg)
(%DV)		 0.54
(42%)		 0.58
(45%)		 0.18
(14%)
Niacin (B3) (mg)
(%DV)		 2.6
(16%)		 9.4
(59%)		 12
(75%)
Vitamin B5 (PA) (mg)
(%DV)		 1.3
(26%)		 1.7
(34%)		 2
(39%)
Vitamin B6 (mg)
(%DV)		 0.83
(49%)		 0.77
(45%)		 0.88
(52%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 312.8
(78%)		 170
(43%)		 42.6
(11%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 312.8
(78%)		 170
(43%)		 42.6
(11%)
Folate DFE (mcg)
(%)		 312.8
(78%)		 170
(43%)		 42.6
(11%)
Choline (mg)
(%DV)		 119.3
(22%)		 --
(--%)		 39.8
(7%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 13.6
(0%)		 --
(--%)		 0
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 1.7
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 23.8 0 0
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 277.1
--
0
Vitamin E (mg)
(%DV)		 4.1
(28%)		 0.1
(1%)		 1.1
(7%)
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%)		 1.8
(2%)		 1.1
(1%)
Vitamin K1 (mcg) 0
--
0
Menaquinone-4 (K2) (mcg) 1.9
--
0
  Other
Food # 1 2 3
Weight (g) 170 200 185
Water (g) 22.6
17.3
21.8
Ash (g) 4
7
2
Alcohol (g) --
--
0
Caffeine (mg) --
--
0
Theobromine (mg) --
--
0
PRAL score 10.47
17.46
12.5
  Carbohydrates
Food # 1 2 3
Weight (g) 170 200 185
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
1.2
Glucose (Dextrose) (g) --
--
0
Fructose (g) --
--
0
Lactose (g) --
--
0
Maltose (g) --
--
0
Galactose (g) --
--
0
Starch (g) 88.8
--
134.1
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 170 200 185
Monounsaturated Fats (g) 2.742
1.546
1.95
Polyunsaturated Fats (g) 5.596
4.268
1.85
Omega 3s (g)
(%AI)		 0.442
(28%)		 0.236
(15%)		 0.059
(4%)
Omega 6s (g)
(%AI)		 5.061
(30%)		 4.03
(24%)		 1.789
(11%)
Omega 3 to Omega 6 Ratio 0.09
0.06
0.03
Omega 6 to Omega 3 Ratio 11.45
17.08
30.22
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.059
(4%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0.08
--
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
0
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
1.789
gamma-Linolenic Acid (GLA) (g) --
--
0
c-c-n6-Eicosadienoic Acid (g) 0
--
0
DHG-linolenic acid (DGLA) (g) --
--
0
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) --
--
0
Caproic (6:0) (g) --
--
0
Caprylic Acid (8:0) (g) 0
--
0.004
Capric Acid (10:0) (g) 0
--
0.031
Lauric Acid (12:0) (g) 0
0.006
0.009
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0
--
0.031
Pentadecanoic Acid (15:0) (g) 0
--
0.004
Palmitic Acid (16:0) (g) 1.02
1.056
0.851
Margaric Acid (17:0) (g) 0
--
0
Stearic Acid (18:0) (g) 0.063
0.308
0.104
Arachidic Acid (20:0) (g) 0.051
--
0.028
Behenic Acid (22:0) (g) 0.051
--
0
Lignoceric Acid (24:0) (g) 0.017
--
0.031
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
0
Pentadecenoic Acid (15:1) (g) 0
--
0
Palmitoleic Acid (16:1) (g) 0
0.028
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
0.007
Heptadecenoic Acid (17:1) (g) 0
--
0
Oleic Acid (18:1) (g) 2.414
1.478
1.922
c-Oleic Acid (18:1 cis) (g) --
--
1.922
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.158
0.04
0.02
Docosenoic Acid (22:1) (g) 0.141
--
0
c-Docosenoic Acid (22:1 c) (g) --
--
0
c-Tetracosenoic Acid (24:1 c) (g) 0.029
--
0
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 5.061
4.03
1.791
Conjugated Linoleic Acid (CLAs) (g) --
--
0
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.442
0.236
0.059
Octadecatrienoic Acid (mixed) (g) --
--
0
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) 0
--
0
Eicosatetraenoic Acid 20:4 (g) 0.015
--
0
Heneicosapentaenoic Acid 21:5 (g) 0
--
--
22:4 (g) 0
--
0
Trans Fats  
t-Polyenoic Fats (g) --
--
0.002
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) --
--
0.002
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) 170 200 185
Essential  
Histidine (mg)
(%RDI)		 692
(99%)		 472
(67%)		 374
(53%)
Isoleucine (mg)
(%RDI)		 857
(61%)		 930
(66%)		 622
(44%)
Leucine (mg)
(%RDI)		 1428
(52%)		 2800
(103%)		 1215
(45%)
Lysine (mg)
(%RDI)		 1302
(62%)		 424
(20%)		 561
(27%)
Methionine (mg)
(%RDI)		 525
(72%)		 442
(61%)		 331
(45%)
Phenylalanine (mg)
(%RDI)		 1008
(115%)		 1160
(133%)		 759
(87%)
Threonine (mg)
(%RDI)		 716
(68%)		 706
(67%)		 538
(51%)
Tryptophan (mg)
(%RDI)		 284
(101%)		 238
(85%)		 187
(67%)
Valine (mg)
(%RDI)		 1010
(55%)		 1156
(64%)		 862
(47%)
Conditional  
Arginine (mg) 1855
764
1114
Cystine (mg)
(%RDI)		 345
(120%)		 424
(148%)		 178
(62%)
Glycine (mg) 1180
574
723
Proline (mg) 1314
1754
688
Tyrosine (mg)
(%RDI)		 454
(52%)		 680
(78%)		 551
(63%)
Non-Essential  
Alanine (mg) 1000
1972
857
Aspartic acid (mg) 1928
1452
1375
Betaine (mg) 1072
--
--
Glutamic acid (mg) 3171
4792
2993
Hydroxyproline (mg) --
--
--
Serine (mg) 964
1288
760
Data Source
Quinoa, uncooked
USDA Food Data Central Standard Release
Millet, raw
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Uncooked Long-Grain Brown Rice
USDA Food Data Central Standard ReleaseOmega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.