Food vs food · USDA FNDDS 2021–2023
Brown rice vs quinoa
Comparing usual servings (brown rice: 1 cup, cooked, 195 g; quinoa: 1 cup, cooked, 170 g), USDA’s figures are higher for brown rice in 13 of the 65 nutrients it reports, and for quinoa in 31. The widest gaps against the Daily Value: more niacin (4.11 mg vs 0.7 mg) and selenium in brown rice; more copper (0.32 mg vs 0.18 mg), folate and fiber in quinoa. Energy: 240 kcal for brown rice, 204 kcal for quinoa. Per 100 g, the figures are higher for brown rice in 12 and for quinoa in 33.
Every nutrient, side by side
Rice, brown, cooked, no added fat
Serving size 1 cup, cooked · 195 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 240 kcal (more) | |
| Protein | 4.74 g | |
| Carbohydrates | 50.3 g (more) | |
| Fat | 2.16 g | |
| Alcohol | 0 g | |
| Water | 136 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.39 g | 2% |
| Monounsaturated fat | 0.69 g | |
| Polyunsaturated fat | 0.66 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | 0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | 0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.3 g | |
| SFA 18:0 (stearic) | 0.04 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.68 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.63 g | |
| PUFA 18:3 (linolenic) | 0.02 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1.95 g | 7% |
| Sugars | 0.43 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.39 µg (more) | <1% |
| Thiamin (B1) | 0.17 mg | 14% |
| Riboflavin (B2) | 0.06 mg | 5% |
| Niacin (B3) | 4.11 mg (more) | 26% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate | 9.75 µg | |
| Folate, DFE | 9.75 µg | 2% |
| Folate, food | 9.75 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 14 mg | 3% |
| Minerals | ||
| Calcium | 9.75 mg | 1% |
| Iron | 0.78 mg | 4% |
| Magnesium | 76 mg | 18% |
| Phosphorus | 189 mg | 15% |
| Potassium | 156 mg | 3% |
| Sodium | 392 mg (more) | 17% |
| Zinc | 1.23 mg | 11% |
| Copper | 0.18 mg | 20% |
| Selenium | 9.75 µg (more) | 18% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Quinoa, no added fat
Serving size 1 cup, cooked · 170 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 204 kcal | |
| Protein | 7.45 g (more) | |
| Carbohydrates | 36 g | |
| Fat | 3.25 g (more) | |
| Alcohol | 0 g | |
| Water | 121 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.39 g | 2% |
| Monounsaturated fat | 0.89 g (more) | |
| Polyunsaturated fat | 1.82 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.33 g (more) | |
| SFA 18:0 (stearic) | 0.02 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.79 g (more) | |
| MUFA 20:1 (gadoleic) | 0.05 g (more) | |
| MUFA 22:1 (erucic) | 0.05 g (more) | |
| PUFA 18:2 (linoleic) | 1.65 g (more) | |
| PUFA 18:3 (linolenic) | 0.14 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0.03 g (more) | |
| Carbohydrates | ||
| Fiber | 4.76 g (more) | 17% |
| Sugars | 1.48 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 5.1 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 90.1 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 1.07 mg (more) | 7% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.18 mg (more) | 15% |
| Riboflavin (B2) | 0.19 mg (more) | 14% |
| Niacin (B3) | 0.7 mg | 4% |
| Vitamin B6 | 0.21 mg (more) | 12% |
| Folate | 71.4 µg (more) | |
| Folate, DFE | 71.4 µg (more) | 18% |
| Folate, food | 71.4 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 38.9 mg (more) | 7% |
| Minerals | ||
| Calcium | 28.9 mg (more) | 2% |
| Iron | 2.52 mg (more) | 14% |
| Magnesium | 109 mg (more) | 26% |
| Phosphorus | 257 mg (more) | 21% |
| Potassium | 291 mg (more) | 6% |
| Sodium | 277 mg | 12% |
| Zinc | 1.85 mg (more) | 17% |
| Copper | 0.32 mg (more) | 36% |
| Selenium | 4.76 µg | 9% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in one serving. A check marks the food with more.
Rice, brown, cooked, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 123 kcal (more) | |
| Protein | 2.43 g | |
| Carbohydrates | 25.8 g (more) | |
| Fat | 1.11 g | |
| Alcohol | 0 g | |
| Water | 69.7 g | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.2 g | 1% |
| Monounsaturated fat | 0.35 g | |
| Polyunsaturated fat | 0.34 g | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | <0.01 g (more) | |
| SFA 10:0 (capric) | <0.01 g (more) | |
| SFA 12:0 (lauric) | <0.01 g (more) | |
| SFA 14:0 (myristic) | <0.01 g (more) | |
| SFA 16:0 (palmitic) | 0.15 g | |
| SFA 18:0 (stearic) | 0.02 g (more) | |
| MUFA 16:1 (palmitoleic) | <0.01 g (more) | |
| MUFA 18:1 (oleic) | 0.35 g | |
| MUFA 20:1 (gadoleic) | <0.01 g | |
| MUFA 22:1 (erucic) | 0 g | |
| PUFA 18:2 (linoleic) | 0.32 g | |
| PUFA 18:3 (linolenic) | 0.01 g | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | |
| Carbohydrates | ||
| Fiber | 1 g | 4% |
| Sugars | 0.22 g | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 0 µg | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 0 µg | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.2 mg | 1% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0.2 µg (more) | <1% |
| Thiamin (B1) | 0.09 mg | 7% |
| Riboflavin (B2) | 0.03 mg | 2% |
| Niacin (B3) | 2.11 mg (more) | 13% |
| Vitamin B6 | 0.05 mg | 3% |
| Folate | 5 µg | |
| Folate, DFE | 5 µg | 1% |
| Folate, food | 5 µg | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 7.2 mg | 1% |
| Minerals | ||
| Calcium | 5 mg | <1% |
| Iron | 0.4 mg | 2% |
| Magnesium | 39 mg | 9% |
| Phosphorus | 97 mg | 8% |
| Potassium | 80 mg | 2% |
| Sodium | 201 mg (more) | 9% |
| Zinc | 0.63 mg | 6% |
| Copper | 0.09 mg | 10% |
| Selenium | 5 µg (more) | 9% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
Quinoa, no added fat
Serving size 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Energy & Macros | ||
| Energy | 120 kcal | |
| Protein | 4.38 g (more) | |
| Carbohydrates | 21.2 g | |
| Fat | 1.91 g (more) | |
| Alcohol | 0 g | |
| Water | 71.3 g (more) | |
| Fats & Fatty Acids | ||
| Saturated fat | 0.23 g (more) | 1% |
| Monounsaturated fat | 0.53 g (more) | |
| Polyunsaturated fat | 1.07 g (more) | |
| Cholesterol | 0 mg | 0% |
| SFA 4:0 (butyric) | 0 g | |
| SFA 6:0 (caproic) | 0 g | |
| SFA 8:0 (caprylic) | 0 g | |
| SFA 10:0 (capric) | 0 g | |
| SFA 12:0 (lauric) | 0 g | |
| SFA 14:0 (myristic) | 0 g | |
| SFA 16:0 (palmitic) | 0.19 g (more) | |
| SFA 18:0 (stearic) | 0.01 g | |
| MUFA 16:1 (palmitoleic) | 0 g | |
| MUFA 18:1 (oleic) | 0.46 g (more) | |
| MUFA 20:1 (gadoleic) | 0.03 g (more) | |
| MUFA 22:1 (erucic) | 0.03 g (more) | |
| PUFA 18:2 (linoleic) | 0.97 g (more) | |
| PUFA 18:3 (linolenic) | 0.09 g (more) | |
| PUFA 18:4 (stearidonic) | 0 g | |
| PUFA 20:4 (arachidonic) | <0.01 g (more) | |
| PUFA 20:5 n-3 (EPA) | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0.01 g (more) | |
| Carbohydrates | ||
| Fiber | 2.8 g (more) | 10% |
| Sugars | 0.87 g (more) | |
| Vitamins | ||
| Vitamin A | 0 µg | 0% |
| Retinol | 0 µg | |
| Beta-carotene | 3 µg (more) | |
| Alpha-carotene | 0 µg | |
| Beta-cryptoxanthin | 0 µg | |
| Lycopene | 0 µg | |
| Lutein + zeaxanthin | 53 µg (more) | |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.63 mg (more) | 4% |
| Vitamin E, added | 0 mg | |
| Vitamin K | 0 µg | 0% |
| Thiamin (B1) | 0.11 mg (more) | 9% |
| Riboflavin (B2) | 0.11 mg (more) | 8% |
| Niacin (B3) | 0.41 mg | 3% |
| Vitamin B6 | 0.12 mg (more) | 7% |
| Folate | 42 µg (more) | |
| Folate, DFE | 42 µg (more) | 10% |
| Folate, food | 42 µg (more) | |
| Folic acid | 0 µg | |
| Vitamin B12 | 0 µg | 0% |
| Vitamin B12, added | 0 µg | |
| Choline | 22.9 mg (more) | 4% |
| Minerals | ||
| Calcium | 17 mg (more) | 1% |
| Iron | 1.48 mg (more) | 8% |
| Magnesium | 64 mg (more) | 15% |
| Phosphorus | 151 mg (more) | 12% |
| Potassium | 171 mg (more) | 4% |
| Sodium | 163 mg | 7% |
| Zinc | 1.09 mg (more) | 10% |
| Copper | 0.19 mg (more) | 21% |
| Selenium | 2.8 µg | 5% |
| Other | ||
| Caffeine | 0 mg | |
| Theobromine | 0 mg | |
% Daily Value: the share of the FDA’s Daily Value in 100 g. A check marks the food with more.
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How to read it
- Foods. Brown rice is FNDDS’s “Rice, brown, cooked, no added fat” and quinoa is “Quinoa, no added fat”, the same foods and numbers Calorie Tape shows.
- Serving. One of FNDDS’s own portions, the one nearest the amount FNDDS assumes when someone doesn’t say how much they ate.
- Checks. A check marks whichever food has more of a nutrient. More isn’t better or worse, just more. Amounts that round to the same number get no check.
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Sources
- USDA Food and Nutrient Database for Dietary Studies (FNDDS) 2021–2023, from FoodData Central: every food, amount and portion. Public domain (CC0 1.0).
- Daily Value on the Nutrition and Supplement Facts Labels, U.S. Food and Drug Administration: the Daily Values behind % DV.
- Calorie Tape Food Data: where the app’s foods come from.
Calorie Tape is a food log, not medical advice. Spotted a wrong number? Email hellochillcreatures@gmail.com.