Brown Rice vs Quinoa: Nutrition Comparison
Brown rice and quinoa are both popular whole grain alternatives to white rice and are frequently compared as healthy carbohydrate bases. Quinoa stands apart from brown rice by providing complete protein — all nine essential amino acids — something brown rice cannot do on its own. Quinoa is also higher in protein, fibre, and healthy fats per serving. Brown rice has a more neutral flavour, lower cost, and is more widely available globally. Both are significantly more nutritious than white rice. For maximum nutritional density from your grain serving, quinoa is the superior choice. For everyday affordability and versatility, brown rice is an excellent whole grain option.
Nutrition Comparison
| Nutrient |
1 pouch (250.0g)
|
1 Serving (250g)*
|
|---|---|---|
| Calories | 460 kcal | 322.5 kcal |
| Total Fat | 6 g | 5.4 g |
| Saturated Fat | 1 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 10 mg | 1250 mg |
| Total Carbs | 91 g | 57.2 g |
| Dietary Fiber | 5 g | 5.2 g |
| Sugars | 1 g | 1.8 g |
| Protein | 10 g | 10.7 g |
* Nutrition data sourced from the USDA Food Central Database. Values marked with * have been normalized to match the larger serving size for a fair comparison. Individual products may vary.
Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.