Quinoa vs Rice (Brown)
· Source: USDA FoodData Central
Nutrition Comparison per 100g
Grains vs Grains
Side-by-Side Nutrition Facts
Macronutrient Breakdown
Quinoa
Rice (Brown)
Nutrition Quick Facts (per 100g)
Quinoa
- Calories120 kcal
- Protein4.4g
- Total Fat1.9g
- Carbohydrates21.3g
- Dietary Fiber2.8g
- Sugar0.9g
- Vitamin C0mg
- Calcium17mg
- Iron1.5mg
- Potassium172mg
Rice (Brown)
- Calories123 kcal
- Protein2.7g
- Total Fat1g
- Carbohydrates25.6g
- Dietary Fiber1.8g
- Sugar0.4g
- Vitamin C0mg
- Calcium10mg
- Iron0.5mg
- Potassium79mg
About This Data
Nutrition data is sourced from the USDA FoodData Central SR Legacy database, the authoritative reference for nutrient composition of foods sold and consumed in the United States. All values are per 100g of the raw food item unless otherwise noted.
Actual nutritional content may vary based on preparation method (raw vs. cooked, boiled vs. fried), agricultural growing conditions, brand, and serving size. The USDA data represents typical values averaged across many samples. For precise dietary tracking, weigh your food and use a certified nutrition database.
Quinoa vs Rice (Brown) — Key Takeaway
Quinoa and Rice (Brown) are similar in calories — 120 kcal vs 123 kcal per 100g — making either a comparable choice for calorie tracking. Both foods offer similar protein content — 4.4g for Quinoa and 2.7g for Rice (Brown) per 100g — so either can support muscle maintenance goals equally well. Their fat contents are close: 1.9g in Quinoa versus 1g in Rice (Brown) per 100g, so fat is unlikely to be a deciding factor when choosing between them. Both foods have low fiber content (2.8g and 1.8g respectively), so neither stands out as a significant fiber source — pair either with high-fiber vegetables or legumes for a more complete meal. Overall, Quinoa edges ahead in this comparison, winning 6 of 10 nutritional categories. That said, both foods are nutritious whole-food options that can fit well into a balanced diet.
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