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.

Which has more calories, Brown Rice or Cooked Quinoa?

Brown Rice has 218.4 calories and Cooked Quinoa has 251.6 calories per comparable serving. Cooked Quinoa is the more calorie-dense of the two.

Which has more protein, Brown Rice or Cooked Quinoa?

Brown Rice provides 4.5g of protein versus 8.4g in Cooked Quinoa. Cooked Quinoa is the higher-protein choice.

Which has less fat, Brown Rice or Cooked Quinoa?

Brown Rice contains 1.6g of fat compared with 4.2g in Cooked Quinoa. Brown Rice is the leaner option.

Which has less saturated fat, Brown Rice or Cooked Quinoa?

Brown Rice has 0.4g of saturated fat and Cooked Quinoa has 0g. Cooked Quinoa is lower in saturated fat.

Which has more sodium, Brown Rice or Cooked Quinoa?

Brown Rice contains 9.8mg of sodium versus 975mg in Cooked Quinoa. Cooked Quinoa is substantially higher in sodium.

Which has more fiber, Brown Rice or Cooked Quinoa?

Brown Rice has 3.5g of fiber and Cooked Quinoa has 4.1g. Cooked Quinoa provides more fiber.