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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.

By · Updated

The verdict is written with Claude, an AI by Anthropic. The numbers come from our USDA data.

Editorial policy · How we use data

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.

Quinoa vs brown ricePer serving (named under each food). % DV = % Daily Value (FDA, adults).Per 100 g. % DV = % Daily Value (FDA, adults).Per serving (named under each food). % RI = % Reference Intake (EU, adults).Per 100 g. % RI = % Reference Intake (EU, adults).
Per servingPer 100 gQuinoaper ¼ cup (43 g)Brown riceper ¼ cup (48 g)
Calories156 kcal172 kcal
Protein6 g (12%) (higher)3.56 g (7%)
Carbohydrates27.3 g (10%)36.2 g (13%) (higher)
Fiber2.98 g (11%) (higher)1.62 g (6%)
Total fat2.58 g (3%) (higher)1.27 g (2%)
Saturated fat0.3 g (2%) (higher)0.25 g (1%)
Manganese0.86 mg (38%)1.78 mg (77%) (higher)
Vitamin B714.2 µg (47%) (higher)1.4 µg (5%)
Copper0.25 mg (28%) (higher)0.13 mg (15%)
Magnesium83.7 mg (20%) (higher)67.9 mg (16%)
Folate78.2 µg (20%) (higher)9.5 µg (2%)
Phosphorus194 mg (16%) (higher)125 mg (10%)
Calories368 kcal362 kcal
Protein14.1 g (28%) (higher)7.5 g (15%)
Carbohydrates64.2 g (23%)76.2 g (28%) (higher)
Fiber7 g (25%) (higher)3.4 g (12%)
Total fat6.07 g (8%) (higher)2.68 g (3%)
Saturated fat0.71 g (4%) (higher)0.54 g (3%)
Manganese2.03 mg (88%)3.74 mg (163%) (higher)
Vitamin B733.5 µg (112%) (higher)3 µg (10%)
Copper0.59 mg (66%) (higher)0.28 mg (31%)
Magnesium197 mg (47%) (higher)143 mg (34%)
Folate184 µg (46%) (higher)20 µg (5%)
Phosphorus457 mg (37%) (higher)264 mg (21%)
Energy654 kJ / 156 kcal719 kJ / 172 kcal
Protein6 g (12%) (higher)3.56 g (7%)
Carbohydrates27.3 g (10%)36.2 g (14%) (higher)
Fiber2.98 g (higher)1.62 g
Total fat2.58 g (4%) (higher)1.27 g (2%)
Saturated fat0.3 g (2%) (higher)0.25 g (1%)
Manganese0.86 mg (43%)1.78 mg (89%) (higher)
Vitamin B978.2 µg (39%) (higher)9.5 µg (5%)
Vitamin B714.2 µg (28%) (higher)1.4 µg (3%)
Phosphorus194 mg (28%) (higher)125 mg (18%)
Copper0.25 mg (25%) (higher)0.13 mg (13%)
Magnesium83.7 mg (22%) (higher)67.9 mg (18%)
Energy1,540 kJ / 368 kcal1,515 kJ / 362 kcal
Protein14.1 g (28%) (higher)7.5 g (15%)
Carbohydrates64.2 g (25%)76.2 g (29%) (higher)
Fiber7 g (higher)3.4 g
Total fat6.07 g (9%) (higher)2.68 g (4%)
Saturated fat0.71 g (4%) (higher)0.54 g (3%)
Manganese2.03 mg (102%)3.74 mg (187%) (higher)
Vitamin B9184 µg (92%) (higher)20 µg (10%)
Vitamin B733.5 µg (67%) (higher)3 µg (6%)
Phosphorus457 mg (65%) (higher)264 mg (38%)
Copper0.59 mg (59%) (higher)0.28 mg (28%)
Magnesium197 mg (53%) (higher)143 mg (38%)

● = higher amount. Source: USDA FoodData Central (FDC 168874, 169706).