Quinoa vs Brown Rice
Pick quinoa for protein and fiber: per 100 g dry it has 14.1 g of protein against 7.5 g, and 7 g of fiber against 3.4 g. Brown rice has more manganese and niacin. Calories per 100 g are nearly the same.
Where they differ
Per 100 g, the amount in each food. Only differences of at least 25%.
More in quinoa
- Protein14.1 g vs 7.5 g
- Fiber7 g vs 3.4 g
- Omega-3 fatty acids0.31 g vs 0.04 g
- Vitamin B733.5 µg vs 3 µg
- Vitamin B9184 µg vs 20 µg
More in brown rice
- Manganese3.74 mg vs 2.03 mg
- Vitamin B34.31 mg vs 1.52 mg
- Vitamin B51.49 mg vs 0.77 mg
USDA records compared: Quinoa, uncooked; Rice, brown, medium-grain, raw.
| Per servingPer 100 g | Quinoaper ¼ cup (43 g) | Brown riceper ¼ cup (48 g) |
|---|---|---|
| Calories | 156 kcal | 172 kcal |
| Protein | 6 g (12%) (higher) | 3.56 g (7%) |
| Carbohydrates | 27.3 g (10%) | 36.2 g (13%) (higher) |
| Fiber | 2.98 g (11%) (higher) | 1.62 g (6%) |
| Total fat | 2.58 g (3%) (higher) | 1.27 g (2%) |
| Saturated fat | 0.3 g (2%) (higher) | 0.25 g (1%) |
| Manganese | 0.86 mg (38%) | 1.78 mg (77%) (higher) |
| Vitamin B7 | 14.2 µg (47%) (higher) | 1.4 µg (5%) |
| Copper | 0.25 mg (28%) (higher) | 0.13 mg (15%) |
| Magnesium | 83.7 mg (20%) (higher) | 67.9 mg (16%) |
| Folate | 78.2 µg (20%) (higher) | 9.5 µg (2%) |
| Phosphorus | 194 mg (16%) (higher) | 125 mg (10%) |
| Calories | 368 kcal | 362 kcal |
| Protein | 14.1 g (28%) (higher) | 7.5 g (15%) |
| Carbohydrates | 64.2 g (23%) | 76.2 g (28%) (higher) |
| Fiber | 7 g (25%) (higher) | 3.4 g (12%) |
| Total fat | 6.07 g (8%) (higher) | 2.68 g (3%) |
| Saturated fat | 0.71 g (4%) (higher) | 0.54 g (3%) |
| Manganese | 2.03 mg (88%) | 3.74 mg (163%) (higher) |
| Vitamin B7 | 33.5 µg (112%) (higher) | 3 µg (10%) |
| Copper | 0.59 mg (66%) (higher) | 0.28 mg (31%) |
| Magnesium | 197 mg (47%) (higher) | 143 mg (34%) |
| Folate | 184 µg (46%) (higher) | 20 µg (5%) |
| Phosphorus | 457 mg (37%) (higher) | 264 mg (21%) |
| Energy | 654 kJ / 156 kcal | 719 kJ / 172 kcal |
| Protein | 6 g (12%) (higher) | 3.56 g (7%) |
| Carbohydrates | 27.3 g (10%) | 36.2 g (14%) (higher) |
| Fiber | 2.98 g (higher) | 1.62 g |
| Total fat | 2.58 g (4%) (higher) | 1.27 g (2%) |
| Saturated fat | 0.3 g (2%) (higher) | 0.25 g (1%) |
| Manganese | 0.86 mg (43%) | 1.78 mg (89%) (higher) |
| Vitamin B9 | 78.2 µg (39%) (higher) | 9.5 µg (5%) |
| Vitamin B7 | 14.2 µg (28%) (higher) | 1.4 µg (3%) |
| Phosphorus | 194 mg (28%) (higher) | 125 mg (18%) |
| Copper | 0.25 mg (25%) (higher) | 0.13 mg (13%) |
| Magnesium | 83.7 mg (22%) (higher) | 67.9 mg (18%) |
| Energy | 1,540 kJ / 368 kcal | 1,515 kJ / 362 kcal |
| Protein | 14.1 g (28%) (higher) | 7.5 g (15%) |
| Carbohydrates | 64.2 g (25%) | 76.2 g (29%) (higher) |
| Fiber | 7 g (higher) | 3.4 g |
| Total fat | 6.07 g (9%) (higher) | 2.68 g (4%) |
| Saturated fat | 0.71 g (4%) (higher) | 0.54 g (3%) |
| Manganese | 2.03 mg (102%) | 3.74 mg (187%) (higher) |
| Vitamin B9 | 184 µg (92%) (higher) | 20 µg (10%) |
| Vitamin B7 | 33.5 µg (67%) (higher) | 3 µg (6%) |
| Phosphorus | 457 mg (65%) (higher) | 264 mg (38%) |
| Copper | 0.59 mg (59%) (higher) | 0.28 mg (28%) |
| Magnesium | 197 mg (53%) (higher) | 143 mg (38%) |
● = higher amount. Source: USDA FoodData Central (FDC 168874, 169706).