Which has more calories, Cooked White Rice or Cooked Quinoa?

Cooked White Rice has 200.2 calories per serving (3.7 ONZ (140g)*), while Cooked Quinoa has 180.6 calories per serving (1 Serving (140.0g)).

Which has more protein, Cooked White Rice or Cooked Quinoa?

Cooked White Rice has 4g of protein per serving, while Cooked Quinoa has 6g. Cooked Quinoa is the higher protein option.

Which has less fat, Cooked White Rice or Cooked Quinoa?

Cooked White Rice has 0g of fat per serving, while Cooked Quinoa has 3g. Cooked White Rice is the lower fat option.

Which has more fiber, Cooked White Rice or Cooked Quinoa?

Cooked White Rice has 0g of fiber per serving, while Cooked Quinoa has 2.9g of fiber per serving.

Grains and Carbs

White Rice vs Quinoa: Nutrition Comparison

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 3.7 ONZ (140g)*	Cooked Quinoa 1 Serving (140.0g)
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 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.

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