White rice and quinoa are both popular grain-based staples but differ considerably in their nutritional profiles. Quinoa is technically a seed rather than a grain and stands out as one of the few plant foods that provides all nine essential amino acids — making it a complete protein. It is also significantly higher in protein, fibre, and healthy fats than white rice. White rice is lower in calories per serving, extremely easy to digest, and pairs well with virtually any cuisine. For everyday carbohydrate needs, white rice is a simple and effective choice. For maximum nutritional density from your grain serving, quinoa is the superior option.
⚖️ Nutrition Comparison
| Nutrient | Cooked White Rice | Cooked Quinoa |
|---|---|---|
| Calories | 200.2 kcal | 180.6 kcal |
| Total Fat | 0 g | 3 g |
| Saturated Fat | 0 g | 0 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 0 mg | 700 mg |
| Total Carbs | 44 g | 32 g |
| Dietary Fiber | 0 g | 2.9 g |
| Sugars | 0 g | 1 g |
| Protein | 4 g | 6 g |
* Nutrition data sourced from the USDA Food Central Database. Values have been normalized to match the larger serving size for a fair comparison. Individual products may vary. ✓ indicates the better value for that nutrient.
💬 Nutrition Q&A
Which has more calories, Cooked White Rice or Cooked Quinoa?
Cooked White Rice has 200.2 calories and Cooked Quinoa has 180.6 calories per comparable serving. Cooked White Rice is the more calorie-dense of the two.
Which has more protein, Cooked White Rice or Cooked Quinoa?
Cooked White Rice provides 4g of protein versus 6g in Cooked Quinoa. Cooked Quinoa is the higher-protein choice.
Which has less fat, Cooked White Rice or Cooked Quinoa?
Cooked White Rice contains 0g of fat compared with 3g in Cooked Quinoa. Cooked White Rice is the leaner option.
Which has less saturated fat, Cooked White Rice or Cooked Quinoa?
Cooked White Rice has 0g of saturated fat and Cooked Quinoa has 0g. Cooked White Rice is lower in saturated fat.
Which has more sodium, Cooked White Rice or Cooked Quinoa?
Cooked White Rice contains 0mg of sodium versus 700mg in Cooked Quinoa. Cooked Quinoa is higher in sodium.
Which has more fiber, Cooked White Rice or Cooked Quinoa?
Cooked White Rice has 0g of fiber and Cooked Quinoa has 2.9g. Cooked Quinoa provides more fiber.
📋 Full Nutrition Details
See the complete nutrition breakdown for each food individually, including vitamins and minerals.
Calories in Cooked White Rice → Calories in Cooked Quinoa →