Nutrition Comparison Tool
Search the database of over 800,000 foods to compare 20 foods or more.
instructions
Save Share
Scan Bar Code
Cooked Long Grain Brown Rice
×
Cooked Medium Grain White Rice
×
Quinoa, cooked
×
Clear Save
Number of Servings:
Edit Share Save
Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 248 calories
  • Cooked Medium Grain White Rice 1 cup (x1) 12% DV 242 calories
  • Quinoa, cooked 1 cup (x1) 11% DV 222 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 2g
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.39g
  • Quinoa, cooked 1 cup (x1) 5% DV 3.6g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 19% DV 51.7g
  • Cooked Medium Grain White Rice 1 cup (x1) 19% DV 53.2g
  • Quinoa, cooked 1 cup (x1) 14% DV 39.4g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 11% DV 5.5g
  • Cooked Medium Grain White Rice 1 cup (x1) 9% DV 4.4g
  • Quinoa, cooked 1 cup (x1) 16% DV 8.1g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 0mg
  • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 0mg
  • Quinoa, cooked 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 3% DV 0.53g
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 0.11g
  • Quinoa, cooked 1 cup (x1) 2% DV 0.43g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 12% DV 3.2g
  • Cooked Medium Grain White Rice 1 cup (x1) 2% DV 0.56g
  • Quinoa, cooked 1 cup (x1) 19% DV 5.2g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 1% DV 0.48g
  • Cooked Medium Grain White Rice 1 cup (x1) --% DV --g
  • Quinoa, cooked 1 cup (x1) 3% DV 1.6g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 6% DV 1.1mg
  • Cooked Medium Grain White Rice 1 cup (x1) 15% DV 2.8mg
  • Quinoa, cooked 1 cup (x1) 15% DV 2.8mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 0% DV 6.1mg
  • Cooked Medium Grain White Rice 1 cup (x1) 0% DV 5.6mg
  • Quinoa, cooked 1 cup (x1) 2% DV 31.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Cooked Long Grain Brown Rice 1 cup (x1) 4% DV 173.7mg
  • Cooked Medium Grain White Rice 1 cup (x1) 1% DV 53.9mg
  • Quinoa, cooked 1 cup (x1) 7% DV 318.2mg
Comparison Table

Table Legend

  1. Cooked Long Grain Brown Rice
  2. Cooked Medium Grain White Rice
  3. Quinoa, cooked
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 202 186 185
Calories
(%DV)		 248
(12%)		 242
(12%)		 222
(11%)
Fat (g)
(%DV)		 2
(3%)		 0.39
(1%)		 3.6
(5%)
Protein (g)
(%DV)		 5.5
(11%)		 4.4
(9%)		 8.1
(16%)
Carbohydrate (g)
(%DV)		 51.7
(19%)		 53.2
(19%)		 39.4
(14%)
Sugars (g)
(%DV)		 0.48
(1%)		 --
(--%)		 1.6
(3%)
Fiber (g)
(%DV)		 3.2
(12%)		 0.56
(2%)		 5.2
(19%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.53
(3%)		 0.11
(1%)		 0.43
(2%)
Net-Carbs (g) 48.4
52.6
34.2
Trans Fatty Acids (g) 0
--
--
  Minerals
Food # 1 2 3
Weight (g) 202 186 185
Calcium (mg)
(%DV)		 6.1
(0%)		 5.6
(0%)		 31.5
(2%)
Iron, Fe (mg)
(%DV)		 1.1
(6%)		 2.8
(15%)		 2.8
(15%)
Potassium, K (mg)
(%DV)		 173.7
(4%)		 53.9
(1%)		 318.2
(7%)
Magnesium (mg)
(%DV)		 78.8
(19%)		 24.2
(6%)		 118.4
(28%)
Phosphorus, P (mg)
(%DV)		 208.1
(17%)		 68.8
(6%)		 281.2
(22%)
Sodium (mg)
(%DV)		 8.1
(0%)		 0
(0%)		 13
(1%)
Zinc, Zn (mg)
(%DV)		 1.4
(13%)		 0.78
(7%)		 2
(18%)
Copper, Cu (mg)
(%DV)		 0.21
(24%)		 0.07
(8%)		 0.36
(39%)
Manganese (mg)
(%DV)		 2
(86%)		 0.7
(30%)		 1.2
(51%)
Selenium, Se (mcg)
(%DV)		 11.7
(21%)		 14
(25%)		 5.2
(9%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
0.37
0
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 202 186 185
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)		 0.36
(30%)		 0.31
(26%)		 0.2
(16%)
Riboflavin (B2) (mg)
(%DV)		 0.14
(11%)		 0.03
(2%)		 0.2
(16%)
Niacin (B3) (mg)
(%DV)		 5.2
(32%)		 3.4
(21%)		 0.76
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.77
(15%)		 0.76
(15%)		 --
(--%)
Vitamin B6 (mg)
(%DV)		 0.25
(15%)		 0.09
(5%)		 0.23
(13%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 18.2
(5%)		 107.9
(27%)		 77.7
(19%)
Folic acid (mcg)
(%)		 0
(0%)		 104.2
(26%)		 0
(0%)
Food Folate (mcg)
(%)		 18.2
(5%)		 3.7
(1%)		 77.7
(19%)
Folate DFE (mcg)
(%)		 18.2
(5%)		 180.4
(45%)		 77.7
(19%)
Choline (mg)
(%DV)		 18.6
(3%)		 --
(--%)		 42.6
(8%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 5.6
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 --
(--%)		 0
(0%)
Vitamin A, IU (IU) 0 0 9.3
Lycopene (mcg) 0
--
0
Lut + Zeaxanthin (mcg) 0
--
98.1
Vitamin E (mg)
(%DV)		 0.34
(2%)		 --
(--%)		 1.2
(8%)
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)		 0.4
(0%)		 --
(--%)		 0
(0%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) 0
--
--
  Other
Food # 1 2 3
Weight (g) 202 186 185
Water (g) 141.9
127.6
132.5
Ash (g) 0.89
0.39
1
Alcohol (g) 0
--
0
Caffeine (mg) 0
--
0
Theobromine (mg) 0
--
0
PRAL score 4.59
2.87
4.16
  Carbohydrates
Food # 1 2 3
Weight (g) 202 186 185
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.48
--
--
Glucose (Dextrose) (g) 0
--
--
Fructose (g) 0
--
--
Lactose (g) 0
--
--
Maltose (g) 0
--
--
Galactose (g) 0
--
--
Starch (g) 50.1
--
32.6
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 202 186 185
Monounsaturated Fats (g) 0.745
0.121
0.977
Polyunsaturated Fats (g) 0.739
0.104
1.994
Omega 3s (g)
(%AI)		 0.022
(1%)		 0.019
(1%)		 0.157
(10%)
Omega 6s (g)
(%AI)		 0.717
(4%)		 0.086
(1%)		 1.802
(11%)
Omega 3 to Omega 6 Ratio 0.03
0.22
0.09
Omega 6 to Omega 3 Ratio 32.27
4.6
11.46
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 0.022
(1%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
--
0
Docosapentaenoic Acid (DPA) (g) 0
--
0
Docosahexaenoic Acid (DHA) (g) 0
--
0.028
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
Caproic (6:0) (g) 0
--
0
Caprylic Acid (8:0) (g) 0.004
--
0
Capric Acid (10:0) (g) 0.03
--
0
Lauric Acid (12:0) (g) 0.004
--
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.018
0.002
0
Pentadecanoic Acid (15:0) (g) 0.004
--
--
Palmitic Acid (16:0) (g) 0.4
0.095
0.363
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.044
0.007
0.022
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) 0.002
0.002
0
cis-Palmitoleic Acid (16:1 cis) (g) 0.002
--
--
Heptadecenoic Acid (17:1) (g) 0
--
--
Oleic Acid (18:1) (g) 0.737
0.119
0.86
c-Oleic Acid (18:1 cis) (g) 0.737
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0.006
--
0.057
Docosenoic Acid (22:1) (g) 0
--
0.05
c-Docosenoic Acid (22:1 c) (g) 0
--
--
c-Tetracosenoic Acid (24:1 c) (g) 0
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.717
0.086
1.802
Conjugated Linoleic Acid (CLAs) (g) 0
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.022
0.019
0.157
Octadecatrienoic Acid (mixed) (g) 0
--
--
Parinaric Acid (18:4) (g) 0
--
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
--
0.006
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) 202 186 185
Essential  
Histidine (mg)
(%RDI)		 133
(19%)		 104
(15%)		 235
(34%)
Isoleucine (mg)
(%RDI)		 220
(16%)		 192
(14%)		 290
(21%)
Leucine (mg)
(%RDI)		 432
(16%)		 366
(13%)		 483
(18%)
Lysine (mg)
(%RDI)		 200
(10%)		 160
(8%)		 442
(21%)
Methionine (mg)
(%RDI)		 117
(16%)		 104
(14%)		 178
(24%)
Phenylalanine (mg)
(%RDI)		 269
(31%)		 236
(27%)		 342
(39%)
Threonine (mg)
(%RDI)		 192
(18%)		 158
(15%)		 242
(23%)
Tryptophan (mg)
(%RDI)		 67
(24%)		 52
(19%)		 96
(34%)
Valine (mg)
(%RDI)		 305
(17%)		 270
(15%)		 342
(19%)
Conditional  
Arginine (mg) 396
368
629
Cystine (mg)
(%RDI)		 63
(22%)		 91
(32%)		 117
(41%)
Glycine (mg) 257
201
400
Proline (mg) 244
208
444
Tyrosine (mg)
(%RDI)		 196
(22%)		 149
(17%)		 154
(18%)
Non-Essential  
Alanine (mg) 305
257
339
Aspartic acid (mg) 489
417
653
Betaine (mg) 1
--
--
Glutamic acid (mg) 1063
863
1073
Hydroxyproline (mg) --
--
--
Serine (mg) 271
233
326
Data Source
Cooked Long Grain Brown Rice
USDA Food Data Central Standard Release (Common)
Cooked Medium Grain White 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.