White Rice vs Quinoa
Complete nutrition comparison per 100g serving
Which is Healthier?
Quinoa is generally healthier
Quinoa comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (120 vs 130), more protein (4.4g vs 2.7g), more fiber (2.8g vs 0.4g), making it the better choice for most health goals.
Quick Summary
Fewer Calories
Quinoa
120 kcal
More Protein
Quinoa
4.4g
More Fiber
Quinoa
2.8g
Less Sugar
White Rice
0.1g
Visual Comparison
Caloriesper 100g
White Rice
130
Quinoa
120
Proteinper 100g
White Rice
2.7g
Quinoa
4.4g
Carbohydratesper 100g
White Rice
28g
Quinoa
21g
Fatper 100g
White Rice
0.3g
Quinoa
1.9g
Side-by-Side Nutrition Table
| Nutrient | White Rice | Quinoa | Difference |
|---|---|---|---|
| Calories | 130kcal | 120kcal✓ | +10.0kcal |
| Protein | 2.7g | 4.4g✓ | -1.7g |
| Carbohydrates | 28g | 21g✓ | +7.0g |
| Fat | 0.3g✓ | 1.9g | -1.6g |
| Fiber | 0.4g | 2.8g✓ | -2.4g |
| Sugar | 0.1g✓ | 1.6g | -1.5g |
| Sodium | 1mg✓ | 7mg | -6.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
White Rice
Per 100g:130 calories
Per cup (150g):195 calories
Per serving (85g):111 calories
Quinoa
Per 100g:120 calories
Per cup (150g):180 calories
Per serving (85g):102 calories
Diet Compatibility
White Rice
VeganVegetarianLow-Sodium
Quinoa
VeganVegetarianLow-Sodium
When to Choose White Rice
- ✓Less sugar (0.1g vs 1.6g)
- ✓Lower sodium (1mg vs 7mg)
Common Uses
Side dishesBreakfastMeal baseEnergy food
When to Choose Quinoa
- ✓Lower in calories (120 vs 130)
- ✓Higher in protein (4.4g vs 2.7g)
- ✓More fiber (2.8g vs 0.4g)
- ✓Lower in carbs (21g vs 28g)
Common Uses
Side dishesBreakfastMeal baseEnergy food