Compare Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood vs Chinese Fried Rice Without Meat: Nutrition Facts & Benefits
Quinoa Nutrition Facts: Health Benefits & Why It's a Superfood
Food
VS
Chinese Fried Rice Without Meat: Nutrition Facts & Benefits
Grains
Nutrient
Food A
Food B
Protein
2.9 G
✓3.8 G
Total Fat
1.8 G
✓3.2 G
Carbs
20 G
✓32.5 G
Calories
107 KCAL
✓729 KCAL
Total Sugars
✓2.1 G
0 G
Fiber
✓2.1 G
0 G
Calcium
✓14 MG
11 MG
Iron
✓0.8 MG
0.5 MG
Sodium
157 MG
✓361 MG
Vitamin A, IU
✓714 IU
0 IU
Vitamin C
✓3.4 MG
0 MG
Cholesterol
0 MG
0 MG
Fatty acids, total trans
0 G
✓0 G
Saturated Fat
0.4 G
✓0.5 G
SFA 8:0
0 G
0 G
SFA 12:0
0 G
0 G
PUFA 20:5 n-3 (EPA)
0 G
0 G
PUFA 22:5 n-3 (DPA)
0 G
0 G
SFA 17:0
0 G
✓0 G
TFA 16:1 t
0 G
0 G
MUFA 24:1 c
0 G
0 G
MUFA 22:1 c
0 G
0 G
MUFA 17:1
0 G
✓0 G
Fatty acids, total trans-monoenoic
0 G
✓0 G
MUFA 15:1
0 G
0 G
PUFA 20:3 n-3
0 G
0 G
PUFA 22:4
0 G
0 G
Magnesium
0 MG
✓9.7 MG
Copper, Cu
0 MG
✓0.1 MG
SFA 4:0
0 G
0 G
SFA 6:0
0 G
0 G
SFA 10:0
0 G
0 G
SFA 15:0
0 G
0 G
TFA 18:1 t
0 G
✓0 G
TFA 22:1 t
0 G
0 G
TFA 18:2 t not further defined
0 G
✓0 G
PUFA 18:2 CLAs
0 G
✓0 G
PUFA 18:4
0 G
0 G
MUFA 20:1
0 G
✓0 G
PUFA 20:3 n-6
0 G
0 G
Monounsaturated Fat
0 G
✓0.6 G
Polyunsaturated Fat
0 G
✓1.1 G
PUFA 20:2 n-6 c,c
0 G
✓0 G
MUFA 16:1 c
0 G
✓0 G
PUFA 18:3 n-6 c,c,c
0 G
✓0 G
SFA 16:0
0 G
✓0.3 G
SFA 18:0
0 G
✓0.1 G
SFA 20:0
0 G
✓0 G
PUFA 20:4
0 G
✓0 G
Vitamin D (D2 + D3), International Units
0 IU
0 IU
Vitamin D2 (ergocalciferol)
0 UG
0 UG
Lutein + zeaxanthin
0 UG
✓103 UG
Potassium
0 MG
✓69 MG
Zinc
0 MG
✓0.7 MG
Sucrose
0 G
✓0.4 G
Glucose
0 G
✓0.1 G
Water
0 G
✓59.3 G
Manganese, Mn
0 MG
✓0.4 MG
Retinol
0 UG
✓10 UG
Vitamin A
0 UG
✓22 UG
Carotene, beta
0 UG
✓128 UG
Carotene, alpha
0 UG
✓38 UG
Vitamin D3 (cholecalciferol)
0 UG
0 UG
Vitamin D (D2 + D3)
0 UG
0 UG
Cryptoxanthin, beta
0 UG
0 UG
Lycopene
0 UG
✓3 UG
Phosphorus
0 MG
✓44 MG
Fructose
0 G
✓0.1 G
Ash
0 G
✓1.1 G
PUFA 18:3i
0 G
0 G
PUFA 18:3 n-3 c,c,c (ALA)
0 G
✓0.1 G
MUFA 18:1 c
0 G
✓0.6 G
PUFA 18:2 n-6 c,c
0 G
✓1 G
SFA 24:0
0 G
✓0 G
SFA 14:0
0 G
✓0 G
PUFA 22:6 n-3 (DHA)
0 G
0 G
SFA 22:0
0 G
✓0 G
Betaine
0 MG
✓0.2 MG
Choline, total
0 MG
✓5.5 MG
Maltose
0 G
0 G
Galactose
0 G
0 G
Lactose
0 G
0 G
Nitrogen
0 G
✓0.6 G
SFA 11:0
0 G
0 G
PUFA 20:3 n-9
0 G
0 G
PUFA 22:2
0 G
0 G
Choline, free
0 MG
✓1.5 MG
Choline, from glycerophosphocholine
0 MG
✓1.3 MG
Choline, from phosphocholine
0 MG
✓0.5 MG
Choline, from phosphotidyl choline
0 MG
✓2.2 MG
Choline, from sphingomyelin
0 MG
0 MG
Sugars, Total
0 G
✓0.6 G
Fatty acids, total trans-dienoic
0 G
✓0 G
MUFA 14:1 c
0 G
0 G
MUFA 17:1 c
0 G
✓0 G
MUFA 20:1 c
0 G
✓0 G
PUFA 18:2 c
0 G
✓1 G
PUFA 18:3 c
0 G
✓0.1 G
PUFA 20:3 c
0 G
0 G
PUFA 20:4c
0 G
✓0 G
PUFA 20:5c
0 G
0 G
PUFA 22:5 c
0 G
0 G
PUFA 22:6 c
0 G
0 G
PUFA 20:2 c
0 G
✓0 G
Total fat (NLEA)
0 G
✓2.2 G
Visual Comparison
Protein2.9 G vs 3.8 G
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChinese Fried Rice Without Meat: Nutrition Facts & Benefits
Calories107 vs 729
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChinese Fried Rice Without Meat: Nutrition Facts & Benefits
Total Fat1.8 vs 3.2
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChinese Fried Rice Without Meat: Nutrition Facts & Benefits
Calcium14 vs 11
Quinoa Nutrition Facts: Health Benefits & Why It's a SuperfoodChinese Fried Rice Without Meat: Nutrition Facts & Benefits
Comparison Verdict
If your goal is to fuel an intense workout or gain weight, the Chinese fried rice is a more calorie-dense option that provides a significant energy boost. However, if you are focusing on weight management or nutrient density, quinoa is the superior choice because it offers a comparable amount of protein with only a fraction of the calories and fats.