Quinoa vs Brown Rice
Side-by-side nutrition comparison per 100g serving.
Calories
120.0kcal
vs
368.4kcal
QuinoaBrown Rice
Protein
4.4g
vs
7.2g
QuinoaBrown Rice
Fat
1.9g
vs
3.3g
QuinoaBrown Rice
Carbs
21.3g
vs
76.7g
QuinoaBrown Rice
Fiber
2.8g
vs
3.0g
QuinoaBrown Rice
Macronutrient Overview
Complete Nutrient Comparison
| Nutrient | Quinoa | Brown Rice | Winner |
|---|---|---|---|
| Macronutrients | |||
| Calories | 120.0 kcal | 368.4 kcal | — |
| Protein | 4.4 g | 7.2 g | Brown Rice |
| Total Fat | 1.9 g | 3.3 g | Brown Rice |
| Carbohydrates | 21.3 g | 76.7 g | Brown Rice |
| Dietary Fiber | 2.8 g | 3.0 g | Brown Rice |
| Sugars | — | — | — |
| Cholesterol | 0.0 mg | 0.0 mg | Tie |
| Minerals | |||
| Calcium | 17.0 mg | 8.1 mg | Quinoa |
| Iron | 1.5 mg | 1.2 mg | Quinoa |
| Magnesium | 64.0 mg | 115.0 mg | Brown Rice |
| Potassium | 172.0 mg | 250.1 mg | Brown Rice |
| Sodium | 7.0 mg | 0.0 mg | Brown Rice |
| Zinc | 1.1 mg | 1.9 mg | Brown Rice |
| Vitamins | |||
| Vitamin A | 5.0 µg | 0.0 µg | Quinoa |
| Vitamin C | 0.0 mg | 0.0 mg | Tie |
| Vitamin D | 0.0 µg | 0.0 µg | Tie |
| Vitamin E | 0.6 mg | 1.3 mg | Brown Rice |
| Vitamin K | 0.0 µg | 0.6 µg | Brown Rice |
| Vitamin B12 | 0.0 µg | 0.0 µg | Tie |
| Folate | 42.0 µg | 37.0 µg | Quinoa |
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Frequently Asked Questions
Which is healthier, Quinoa or Brown Rice?
Both Quinoa and Brown Rice have distinct nutritional profiles. Quinoa has 120.0 kcal and 4.4g protein per 100g, while Brown Rice has 368.4 kcal and 7.2g protein. The better choice depends on your dietary goals and overall eating pattern.
Which has more protein, Quinoa or Brown Rice?
Quinoa provides 4.4g of protein per 100g, while Brown Rice provides 7.2g. Brown Rice is the higher-protein option.
Which has fewer calories, Quinoa or Brown Rice?
Quinoa contains 120.0 kcal per 100g, compared to 368.4 kcal for Brown Rice. Quinoa is the lower-calorie option.
Can I substitute Quinoa for Brown Rice?
While Quinoa and Brown Rice can sometimes be interchanged in recipes, they have different nutrient profiles. Check the full comparison table above to see how they differ across all tracked nutrients before making a substitution.