Nutrition Comparison Tool

Search the database of over 600,000 foods to compare 20 foods or more.
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      Brown Rice
      ×
      Rice White Long-Grain Regular Unenriched Cooked Without Salt
      ×
      Quinoa Cooked
      ×
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      Number of Servings:
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      Comparison Bar Charts

      Calories Comparison


      2000 calories = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 12% DV 248 calories
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 10% DV 205 calories
      • Quinoa Cooked 1 cup (x1) 11% DV 222 calories

      Fat Comparison


      78g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 3% DV 2g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 0.44g
      • Quinoa Cooked 1 cup (x1) 5% DV 3.6g

      Carbohydrate Comparison


      275g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 19% DV 51.7g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 16% DV 44.5g
      • Quinoa Cooked 1 cup (x1) 14% DV 39.4g

      Protein Comparison


      50g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 11% DV 5.5g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 9% DV 4.3g
      • Quinoa Cooked 1 cup (x1) 16% DV 8.1g

      Cholesterol Comparison


      300mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 0% DV 0mg
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 0% DV 0mg
      • Quinoa Cooked 1 cup (x1) 0% DV 0mg

      Saturated Fats Comparison


      20g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 3% DV 0.53g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 0.12g
      • Quinoa Cooked 1 cup (x1) 2% DV 0.43g

      Fiber Comparison


      28g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 12% DV 3.2g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 2% DV 0.63g
      • Quinoa Cooked 1 cup (x1) 19% DV 5.2g

      Sugars Comparison


      50g = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 1% DV 0.48g
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 0% DV 0.08g
      • Quinoa Cooked 1 cup (x1) 3% DV 1.6g

      Iron Comparison


      18mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 6% DV 1.1mg
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 2% DV 0.32mg
      • Quinoa Cooked 1 cup (x1) 15% DV 2.8mg

      Calcium Comparison


      1300mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 0% DV 6.1mg
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 15.8mg
      • Quinoa Cooked 1 cup (x1) 2% DV 31.5mg

      Potassium Comparison


      4700mg = Full Bar. (-- = missing data)
      • Brown Rice 1 cup (x1) 4% DV 173.7mg
      • Rice White Long-Grain Regular Unenriched Cooked Without Salt 1 cup (x1) 1% DV 55.3mg
      • Quinoa Cooked 1 cup (x1) 7% DV 318.2mg
      Comparison Table

      Table Legend

      1. Brown Rice
      2. Rice White Long-Grain Regular Unenriched Cooked Without Salt
      3. Quinoa Cooked
      155 nutrients
      -- = missing data
      Macronutrients
      Food # 1 2 3
      Weight (g) 202 158 185
      Calories
      (%DV)
      248
      (12%)
      205
      (10%)
      222
      (11%)
      Fat (g)
      (%DV)
      2
      (3%)
      0.44
      (1%)
      3.6
      (5%)
      Protein (g)
      (%DV)
      5.5
      (11%)
      4.3
      (9%)
      8.1
      (16%)
      Carbohydrate (g)
      (%DV)
      51.7
      (19%)
      44.5
      (16%)
      39.4
      (14%)
      Sugars (g)
      (%DV)
      0.48
      (1%)
      0.08
      (0%)
      1.6
      (3%)
      Fiber (g)
      (%DV)
      3.2
      (12%)
      0.63
      (2%)
      5.2
      (19%)
      Cholesterol (mg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Saturated Fats (g)
      (%DV)
      0.53
      (3%)
      0.12
      (1%)
      0.43
      (2%)
      Net-Carbs (g) 48.4
      43.9
      34.2
      Trans Fatty Acids (g) 0
      --
      --
        Minerals
      Food # 1 2 3
      Weight (g) 202 158 185
      Calcium (mg)
      (%DV)
      6.1
      (0%)
      15.8
      (1%)
      31.5
      (2%)
      Iron, Fe (mg)
      (%DV)
      1.1
      (6%)
      0.32
      (2%)
      2.8
      (15%)
      Potassium, K (mg)
      (%DV)
      173.7
      (4%)
      55.3
      (1%)
      318.2
      (7%)
      Magnesium (mg)
      (%DV)
      78.8
      (19%)
      19
      (5%)
      118.4
      (28%)
      Phosphorus, P (mg)
      (%DV)
      208.1
      (17%)
      67.9
      (5%)
      281.2
      (22%)
      Sodium (mg)
      (%DV)
      8.1
      (0%)
      1.6
      (0%)
      13
      (1%)
      Zinc, Zn (mg)
      (%DV)
      1.4
      (13%)
      0.77
      (7%)
      2
      (18%)
      Copper, Cu (mg)
      (%DV)
      0.21
      (24%)
      0.11
      (12%)
      0.36
      (39%)
      Manganese (mg)
      (%DV)
      2
      (86%)
      0.75
      (32%)
      1.2
      (51%)
      Selenium, Se (mcg)
      (%DV)
      11.7
      (21%)
      11.9
      (22%)
      5.2
      (9%)
      Fluoride, F (mcg)
      (%AI)
      --
      (--%)
      --
      (--%)
      --
      (--%)
      Molybdenum (mcg) --
      --
      --
      Iodine, I (mcg) --
      --
      --
      Chlorine (mg) --
      --
      --
      Chromium (mcg) --
      --
      --
        Vitamins
      Food # 1 2 3
      Weight (g) 202 158 185
      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%)
      0.03
      (3%)
      0.2
      (16%)
      Riboflavin (B2) (mg)
      (%DV)
      0.14
      (11%)
      0.02
      (2%)
      0.2
      (16%)
      Niacin (B3) (mg)
      (%DV)
      5.2
      (32%)
      0.63
      (4%)
      0.76
      (5%)
      Vitamin B5 (PA) (mg)
      (%DV)
      0.77
      (15%)
      0.62
      (12%)
      --
      (--%)
      Vitamin B6 (mg)
      (%DV)
      0.25
      (15%)
      0.15
      (9%)
      0.23
      (13%)
      Biotin (mcg) --
      --
      --
      Folate (B9) (mcg)
      (%DV)
      18.2
      (5%)
      4.7
      (1%)
      77.7
      (19%)
      Folic acid (mcg)
      (%)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Food Folate (mcg)
      (%)
      18.2
      (5%)
      4.7
      (1%)
      77.7
      (19%)
      Folate DFE (mcg)
      (%)
      18.2
      (5%)
      4.7
      (1%)
      77.7
      (19%)
      Choline (mg)
      (%DV)
      18.6
      (3%)
      3.3
      (1%)
      42.6
      (8%)
      Vitamin B12 (mcg)
      (%DV)
      0
      (0%)
      0
      (0%)
      0
      (0%)
      Retinol (mcg) 0
      0
      0
      Carotene, beta (mcg)
      (%RDA)
      0
      (0%)
      0
      (0%)
      5.6
      (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 0 9.3
      Lycopene (mcg) 0
      0
      0
      Lut + Zeaxanthin (mcg) 0
      0
      98.1
      Vitamin E (mg)
      (%DV)
      0.34
      (2%)
      0.06
      (0%)
      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%)
      0
      (0%)
      Vitamin K1 (mcg) 0
      --
      --
      Menaquinone-4 (K2) (mcg) 0
      --
      --
        Other
      Food # 1 2 3
      Weight (g) 202 158 185
      Water (g) 141.9
      108.1
      132.5
      Ash (g) 0.89
      0.65
      1
      Alcohol (g) 0
      0
      0
      Caffeine (mg) 0
      0
      0
      Theobromine (mg) 0
      0
      0
      PRAL score 4.59
      2.73
      4.16
        Carbohydrates
      Food # 1 2 3
      Weight (g) 202 158 185
      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) 202 158 185
      Monounsaturated Fats (g) 0.745
      0.139
      0.977
      Polyunsaturated Fats (g) 0.739
      0.12
      1.994
      Omega 3s (g)
      (%AI)
      0.022
      (1%)
      0.021
      (1%)
      0.157
      (10%)
      Omega 6s (g)
      (%AI)
      0.717
      (4%)
      0.098
      (1%)
      1.802
      (11%)
      Omega 3 to Omega 6 Ratio 0.03
      0.21
      0.09
      Omega 6 to Omega 3 Ratio 32.27
      4.77
      11.46
      Omega 3s  
      alpha-Linolenic Acid (ALA) (g)
      (%)
      0.022
      (1%)
      --
      (--%)
      --
      (--%)
      Eicosapentaenoic Acid (EPA) (g) 0
      0
      0
      Docosapentaenoic Acid (DPA) (g) 0
      0
      0
      Docosahexaenoic Acid (DHA) (g) 0
      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
      0
      Caproic (6:0) (g) 0
      0
      0
      Caprylic Acid (8:0) (g) 0.004
      0
      0
      Capric Acid (10:0) (g) 0.03
      0
      0
      Lauric Acid (12:0) (g) 0.004
      0
      0
      Tridecanoic Acid (13:0) (g) --
      --
      --
      Myristic Acid (14:0) (g) 0.018
      0.003
      0
      Pentadecanoic Acid (15:0) (g) 0.004
      --
      --
      Palmitic Acid (16:0) (g) 0.4
      0.109
      0.363
      Margaric Acid (17:0) (g) 0
      --
      --
      Stearic Acid (18:0) (g) 0.044
      0.008
      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
      0.137
      0.86
      c-Oleic Acid (18:1 cis) (g) 0.737
      --
      --
      c-Vaccenic acid (g) --
      --
      --
      Gadoleic Acid (20:1) (g) 0.006
      0
      0.057
      Docosenoic Acid (22:1) (g) 0
      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
      0.098
      1.802
      Conjugated Linoleic Acid (CLAs) (g) 0
      --
      --
      Octadecadienoic Acid (mixed) (g) --
      --
      --
      Octadecatrienoic (undiff) (g) 0.022
      0.021
      0.157
      Octadecatrienoic Acid (mixed) (g) 0
      --
      --
      Parinaric Acid (18:4) (g) 0
      0
      0
      Eicosatrienoic Acid (20:3) (g) 0
      --
      --
      Eicosatetraenoic Acid 20:4 (g) 0
      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) 202 158 185
      Essential  
      Histidine (mg)
      (%RDI)
      133
      (19%)
      100
      (14%)
      235
      (34%)
      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%)
      Phenylalanine (mg)
      (%RDI)
      269
      (31%)
      228
      (26%)
      342
      (39%)
      Threonine (mg)
      (%RDI)
      192
      (18%)
      152
      (14%)
      242
      (23%)
      Tryptophan (mg)
      (%RDI)
      67
      (24%)
      49
      (17%)
      96
      (34%)
      Valine (mg)
      (%RDI)
      305
      (17%)
      259
      (14%)
      342
      (19%)
      Conditional  
      Arginine (mg) 396
      354
      629
      Cystine (mg)
      (%RDI)
      63
      (22%)
      87
      (30%)
      117
      (41%)
      Glycine (mg) 257
      193
      400
      Proline (mg) 244
      201
      444
      Tyrosine (mg)
      (%RDI)
      196
      (22%)
      142
      (16%)
      154
      (18%)
      Non-Essential  
      Alanine (mg) 305
      246
      339
      Aspartic acid (mg) 489
      400
      653
      Betaine (mg) 1
      --
      --
      Glutamic acid (mg) 1063
      828
      1073
      Hydroxyproline (mg) --
      --
      --
      Serine (mg) 271
      223
      326
      Data Source
      Brown Rice
      USDA Food Data Central Standard Release (Common)
      Rice White Long-Grain Regular Unenriched Cooked Without Salt
      USDA Food Data Central Standard ReleaseOmega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
      Quinoa Cooked
      USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.