Rice Milk vs. Quinoa
Nutrition comparison of Rice Milk and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
rice milk
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in rice milk and quinoa:
- Quinoa has 5 times less sugar than rice milk.
- Quinoa has more thiamin, Vitamin B6 and folate, however, rice milk contains more pantothenic acid and Vitamin B12.
- Quinoa has signficantly more potassium than rice milk.
- Quinoa is a great source of dietary fiber.
- Rice milk has 57% less carbohydrates than quinoa.
- Rice milk is an excellent source of calcium.
USDA sources for nutritional information: Rice Milk (Beverages, rice milk, unsweetened) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Quinoa is high in calories and rice milk has 61% less calories than quinoa - quinoa has 120 calories per 100 grams and rice milk has 47 calories.
For macronutrient ratios, rice milk is lighter in protein, heavier in carbs and heavier in fat compared to quinoa per calorie. Rice milk has a macronutrient ratio of 3:79:19 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Rice Milk | Quinoa | |
|---|---|---|
| Protein | 3% | 15% |
| Carbohydrates | 79% | 71% |
| Fat | 19% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Rice milk has 57% less carbohydrates than quinoa - quinoa has 21.3g of total carbs per 100 grams and rice milk has 9.2g of carbohydrates.
dietary fiber
Quinoa is a great source of dietary fiber and it has 833% more dietary fiber than rice milk - quinoa has 2.8g of dietary fiber per 100 grams and rice milk has 0.3g of dietary fiber.
sugar
Quinoa has 5 times less sugar than rice milk - quinoa has 0.87g of sugar per 100 grams and rice milk has 5.3g of sugar.
Protein
protein
Quinoa has 14 times more protein than rice milk - quinoa has 4.4g of protein per 100 grams and rice milk has 0.28g of protein.
Fat
saturated fat
Both quinoa and rice milk are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and rice milk does not contain significant amounts.
Vitamins
Vitamin A
Rice milk has more Vitamin A than quinoa - rice milk has 63ug of Vitamin A per 100 grams and quinoa does not contain significant amounts.
Vitamin D
Rice milk has more Vitamin D than quinoa - rice milk has 42iu of Vitamin D per 100 grams and quinoa does not contain significant amounts.
Vitamin E
Quinoa and rice milk contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and rice milk has 0.47mg of Vitamin E.
Vitamin K
Rice milk and quinoa contain similar amounts of Vitamin K - rice milk has 0.2ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more thiamin, Vitamin B6 and folate, however, rice milk contains more pantothenic acid and Vitamin B12. Both rice milk and quinoa contain significant amounts of riboflavin and niacin.
| Rice Milk | Quinoa | |
|---|---|---|
| Thiamin | 0.027 MG | 0.107 MG |
| Riboflavin | 0.142 MG | 0.11 MG |
| Niacin | 0.39 MG | 0.412 MG |
| Pantothenic acid | 0.146 MG | ~ |
| Vitamin B6 | 0.039 MG | 0.123 MG |
| Folate | 2 UG | 42 UG |
| Vitamin B12 | 0.63 UG | ~ |
Minerals
calcium
Rice milk is an excellent source of calcium and it has 594% more calcium than quinoa - quinoa has 17mg of calcium per 100 grams and rice milk has 118mg of calcium.
iron
Quinoa has 645% more iron than rice milk - quinoa has 1.5mg of iron per 100 grams and rice milk has 0.2mg of iron.
potassium
Quinoa has signficantly more potassium than rice milk - quinoa has 172mg of potassium per 100 grams and rice milk has 27mg of potassium.
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than rice milk per 100 grams.
| Rice Milk | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.008 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.008 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than rice milk per 100 grams.
| Rice Milk | Quinoa | |
|---|---|---|
| linoleic acid | 0.305 G | 0.974 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.305 G | 0.977 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Rice Milk g
()
|
Daily Values (%) |
Cooked Quinoa g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or rice milk contain more calories in 100 grams?Quinoa is high in calories and rice milk has 60% less calories than quinoa - quinoa has 120 calories in 100g and rice milk has 47 calories.
Does quinoa or rice milk have more carbohydrates?
By weight, rice milk has 60% fewer carbohydrates than quinoa - quinoa has 21.3g of carbs for 100g and rice milk has 9.2g of carbohydrates.
Does quinoa or rice milk contain more calcium?
Rice milk is a rich source of calcium and it has 590% more calcium than quinoa - quinoa has 17mg of calcium in 100 grams and rice milk has 118mg of calcium.