Quinoa vs Brown Rice
Complete nutrition comparison per 100g serving
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 120), less sugar (0g vs 1.6g), less sodium (5mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Quinoa
4.4g
More Fiber
Quinoa
2.8g
Less Sugar
Brown Rice
0g
Visual Comparison
Caloriesper 100g
Quinoa
120
Brown Rice
111
Proteinper 100g
Quinoa
4.4g
Brown Rice
2.6g
Carbohydratesper 100g
Quinoa
21g
Brown Rice
23g
Fatper 100g
Quinoa
1.9g
Brown Rice
0.9g
Side-by-Side Nutrition Table
| Nutrient | Quinoa | Brown Rice | Difference |
|---|---|---|---|
| Calories | 120kcal | 111kcal✓ | +9.0kcal |
| Protein | 4.4g✓ | 2.6g | +1.8g |
| Carbohydrates | 21g✓ | 23g | -2.0g |
| Fat | 1.9g | 0.9g✓ | +1.0g |
| Fiber | 2.8g✓ | 1.8g | +1.0g |
| Sugar | 1.6g | 0g✓ | +1.6g |
| Sodium | 7mg | 5mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quinoa
Per 100g:120 calories
Per cup (150g):180 calories
Per serving (85g):102 calories
Brown Rice
Per 100g:111 calories
Per cup (150g):167 calories
Per serving (85g):94 calories
Diet Compatibility
Quinoa
VeganVegetarianLow-Sodium
Brown Rice
VeganVegetarianLow-Sodium
When to Choose Quinoa
- ✓Higher in protein (4.4g vs 2.6g)
- ✓More fiber (2.8g vs 1.8g)
- ✓Lower in carbs (21g vs 23g)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Brown Rice
- ✓Lower in calories (111 vs 120)
- ✓Less sugar (0g vs 1.6g)
- ✓Lower sodium (5mg vs 7mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food