Nutrition Comparison Tool
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Cooked Brown Rice
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Quinoa, cooked
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Cooked Pasta (Unenriched)
×
Cooked Oatmeal
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 11% DV 218 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 10% DV 196 calories
  • Cooked Oatmeal 1 cup (x1) 8% DV 166 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 2% DV 1.6g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 1.2g
  • Cooked Oatmeal 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 17% DV 45.8g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 14% DV 38.3g
  • Cooked Oatmeal 1 cup (x1) 10% DV 28.1g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 9% DV 4.5g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 14% DV 7.2g
  • Cooked Oatmeal 1 cup (x1) 12% DV 5.9g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 0% DV 0mg
  • Cooked Oatmeal 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 2% DV 0.32g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 0.22g
  • Cooked Oatmeal 1 cup (x1) 4% DV 0.73g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 13% DV 3.5g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 8% DV 2.2g
  • Cooked Oatmeal 1 cup (x1) 14% DV 4g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) --% DV --g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 0.69g
  • Cooked Oatmeal 1 cup (x1) 1% DV 0.63g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 6% DV 1mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 3% DV 0.62mg
  • Cooked Oatmeal 1 cup (x1) 12% DV 2.1mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 2% DV 19.5mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 8.7mg
  • Cooked Oatmeal 1 cup (x1) 2% DV 21.1mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Brown Rice 1 cup (x1) 3% DV 154mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
  • Cooked Pasta (Unenriched) 1 cup spaghetti not packed (x1) 1% DV 54.6mg
  • Cooked Oatmeal 1 cup (x1) 3% DV 163.8mg
Comparison Table

Table Legend

  1. Cooked Brown Rice
  2. Quinoa, cooked
  3. Cooked Pasta (Unenriched)
  4. Cooked Oatmeal
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3 4
Weight (g) 195 185 124 234
Calories
(%DV)		 218
(11%)		 222
(11%)		 196
(10%)		 166
(8%)
Fat (g)
(%DV)		 1.6
(2%)		 3.6
(5%)		 1.2
(1%)		 3.6
(5%)
Protein (g)
(%DV)		 4.5
(9%)		 8.1
(16%)		 7.2
(14%)		 5.9
(12%)
Carbohydrate (g)
(%DV)		 45.8
(17%)		 39.4
(14%)		 38.3
(14%)		 28.1
(10%)
Sugars (g)
(%DV)		 --
(--%)		 1.6
(3%)		 0.69
(1%)		 0.63
(1%)
Fiber (g)
(%DV)		 3.5
(13%)		 5.2
(19%)		 2.2
(8%)		 4
(14%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.32
(2%)		 0.43
(2%)		 0.22
(1%)		 0.73
(4%)
Net-Carbs (g) 42.3
34.2
36
24.1
Trans Fatty Acids (g) --
--
0
0
  Minerals
Food # 1 2 3 4
Weight (g) 195 185 124 234
Calcium (mg)
(%DV)		 19.5
(2%)		 31.5
(2%)		 8.7
(1%)		 21.1
(2%)
Iron, Fe (mg)
(%DV)		 1
(6%)		 2.8
(15%)		 0.62
(3%)		 2.1
(12%)
Potassium, K (mg)
(%DV)		 154
(3%)		 318.2
(7%)		 54.6
(1%)		 163.8
(3%)
Magnesium (mg)
(%DV)		 85.8
(20%)		 118.4
(28%)		 22.3
(5%)		 63.2
(15%)
Phosphorus, P (mg)
(%DV)		 150.2
(12%)		 281.2
(22%)		 71.9
(6%)		 180.2
(14%)
Sodium (mg)
(%DV)		 2
(0%)		 13
(1%)		 1.2
(0%)		 9.4
(0%)
Zinc, Zn (mg)
(%DV)		 1.2
(11%)		 2
(18%)		 0.63
(6%)		 2.3
(21%)
Copper, Cu (mg)
(%DV)		 0.16
(18%)		 0.36
(39%)		 0.12
(14%)		 0.17
(19%)
Manganese (mg)
(%DV)		 2.1
(93%)		 1.2
(51%)		 0.4
(17%)		 1.4
(59%)
Selenium, Se (mcg)
(%DV)		 --
(--%)		 5.2
(9%)		 32.7
(60%)		 12.6
(23%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)		 167.5
(4%)
Molybdenum (mcg) --
--
--
--
Iodine, I (mcg) 0
0
--
0.47
Chlorine (mg) --
--
--
--
Chromium (mcg) --
--
--
--
  Vitamins
Food # 1 2 3 4
Weight (g) 195 185 124 234
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0.2
(17%)		 0.2
(16%)		 0.02
(2%)		 0.18
(15%)
Riboflavin (B2) (mg)
(%DV)		 0.02
(2%)		 0.2
(16%)		 0.02
(2%)		 0.04
(3%)
Niacin (B3) (mg)
(%DV)		 2.6
(16%)		 0.76
(5%)		 0.5
(3%)		 0.53
(3%)
Vitamin B5 (PA) (mg)
(%DV)		 0.76
(15%)		 --
(--%)		 0.14
(3%)		 0.73
(15%)
Vitamin B6 (mg)
(%DV)		 0.29
(17%)		 0.23
(13%)		 0.06
(4%)		 0.01
(1%)
Biotin (mcg) --
--
--
--
Folate (B9) (mcg)
(%DV)		 7.8
(2%)		 77.7
(19%)		 8.7
(2%)		 14
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 7.8
(2%)		 77.7
(19%)		 8.7
(2%)		 14
(4%)
Folate DFE (mcg)
(%)		 7.8
(2%)		 77.7
(19%)		 8.7
(2%)		 14
(4%)
Choline (mg)
(%DV)		 --
(--%)		 42.6
(8%)		 7.9
(1%)		 17.3
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
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) 0 9.3 0 0
Lycopene (mcg) --
0
0
0
Lut + Zeaxanthin (mcg) --
98.1
8.7
421.2
Vitamin E (mg)
(%DV)		 --
(--%)		 1.2
(8%)		 0.07
(0%)		 0.19
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
--
Vitamin D3 (mcg) --
--
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 --
(--%)		 0
(0%)		 0
(0%)		 0.7
(1%)
Vitamin K1 (mcg) --
--
0.62
0
Menaquinone-4 (K2) (mcg) --
--
--
--
  Other
Food # 1 2 3 4
Weight (g) 195 185 124 234
Water (g) 142.3
132.5
77
195.6
Ash (g) 0.76
1
0.33
0.8
Alcohol (g) --
0
0
0
Caffeine (mg) --
0
0
0
Theobromine (mg) --
0
0
0
PRAL score 2.01
4.16
4.33
4.19
  Carbohydrates
Food # 1 2 3 4
Weight (g) 195 185 124 234
Soluble Fiber (g) --
--
--
--
Insoluble Fiber (g) --
--
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) --
--
0.11
0.59
Glucose (Dextrose) (g) --
--
0.05
0
Fructose (g) --
--
0.04
0
Lactose (g) --
--
0
0
Maltose (g) --
--
0.5
0
Galactose (g) --
--
0
0.05
Starch (g) --
32.6
32.3
27.1
Carbohydrate, other (g) --
--
--
--
Total sugar alcohols (g) --
--
--
--
  Fats
Food # 1 2 3 4
Weight (g) 195 185 124 234
Monounsaturated Fats (g) 0.585
0.977
0.162
1.018
Polyunsaturated Fats (g) 0.577
1.994
0.404
1.308
Omega 3s (g)
(%AI)		 0.025
(2%)		 0.157
(10%)		 0.03
(2%)		 0.042
(3%)
Omega 6s (g)
(%AI)		 0.552
(3%)		 1.802
(11%)		 0.366
(2%)		 1.264
(7%)
Omega 3 to Omega 6 Ratio 0.05
0.09
0.08
0.03
Omega 6 to Omega 3 Ratio 21.77
11.46
12.29
30
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 0.03
(2%)		 0.042
(3%)
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) --
--
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
1.264
gamma-Linolenic Acid (GLA) (g) --
--
0
--
c-c-n6-Eicosadienoic Acid (g) --
--
0
--
DHG-linolenic acid (DGLA) (g) --
--
--
--
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
0
Capric Acid (10:0) (g) --
0
0
0
Lauric Acid (12:0) (g) 0.002
0
0.007
0
Tridecanoic Acid (13:0) (g) --
--
0
--
Myristic Acid (14:0) (g) 0.006
0
0.007
0.012
Pentadecanoic Acid (15:0) (g) --
--
0
0
Palmitic Acid (16:0) (g) 0.275
0.363
0.185
0.655
Margaric Acid (17:0) (g) --
--
0
0.002
Stearic Acid (18:0) (g) 0.029
0.022
0.017
0.049
Arachidic Acid (20:0) (g) --
--
0
0.005
Behenic Acid (22:0) (g) --
--
0
0.005
Lignoceric Acid (24:0) (g) --
--
0
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) --
--
0
0
Pentadecenoic Acid (15:1) (g) --
--
0
--
Palmitoleic Acid (16:1) (g) 0.006
0
0
0.007
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
0.007
Heptadecenoic Acid (17:1) (g) --
--
0
0
Oleic Acid (18:1) (g) 0.579
0.86
0.162
0.987
c-Oleic Acid (18:1 cis) (g) --
--
0.162
0.987
c-Vaccenic acid (g) --
--
--
--
Gadoleic Acid (20:1) (g) --
0.057
0
0.023
Docosenoic Acid (22:1) (g) --
0.05
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
0
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.552
1.802
0.366
1.266
Conjugated Linoleic Acid (CLAs) (g) --
--
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
0.002
Octadecatrienoic (undiff) (g) 0.025
0.157
0.03
0.042
Octadecatrienoic Acid (mixed) (g) --
--
--
--
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) --
--
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
0.002
t-Monoenoic Fats (g) --
--
0
0
t-Palmitoleic Acid (16:1 t) (g) --
--
--
--
t-Oleic Acid (18:1 t) (g) --
--
0
0
t-Docosenoic Acid (22:1 t) (g) --
--
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
--
t-t-Octadecadienoic Acid (g) --
--
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
--
--
Stigmasterol (g) --
--
--
--
Campesterol (g) --
--
--
--
Beta-sitosterol (g) --
--
--
--
Amino Acids
Food # 1 2 3 4
Weight (g) 195 185 124 234
Essential  
Histidine (mg)
(%RDI)		 115
(16%)		 235
(34%)		 164
(23%)		 126
(18%)
Isoleucine (mg)
(%RDI)		 191
(14%)		 290
(21%)		 283
(20%)		 271
(19%)
Leucine (mg)
(%RDI)		 372
(14%)		 483
(18%)		 546
(20%)		 505
(19%)
Lysine (mg)
(%RDI)		 172
(8%)		 442
(21%)		 165
(8%)		 316
(15%)
Methionine (mg)
(%RDI)		 101
(14%)		 178
(24%)		 81
(11%)		 108
(15%)
Phenylalanine (mg)
(%RDI)		 232
(27%)		 342
(39%)		 368
(42%)		 332
(38%)
Threonine (mg)
(%RDI)		 166
(16%)		 242
(23%)		 255
(24%)		 225
(21%)
Tryptophan (mg)
(%RDI)		 59
(21%)		 96
(34%)		 103
(37%)		 94
(33%)
Valine (mg)
(%RDI)		 265
(15%)		 342
(19%)		 325
(18%)		 374
(21%)
Conditional  
Arginine (mg) 341
629
262
391
Cystine (mg)
(%RDI)		 55
(19%)		 117
(41%)		 140
(49%)		 227
(79%)
Glycine (mg) 222
400
243
344
Proline (mg) 213
444
866
225
Tyrosine (mg)
(%RDI)		 170
(19%)		 154
(18%)		 134
(15%)		 236
(27%)
Non-Essential  
Alanine (mg) 263
339
242
290
Aspartic acid (mg) 423
653
345
707
Betaine (mg) --
--
84
7
Glutamic acid (mg) 920
1073
2537
1458
Hydroxyproline (mg) --
--
0
--
Serine (mg) 234
326
341
353
Data Source
Cooked Brown Rice
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Quinoa, cooked
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.
Cooked Pasta (Unenriched)
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Cooked Oatmeal
USDA Food Data Central Standard Release (Common)Omega-3 data was extrapolated from undifferentiated-Octadecatrienoic acid.Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.Iodine data is obtained from the USDA Iodine database.