Brown Rice
Quinoa
Calories
218
222
Protein
4.52 grams (g)
8.14 g
Carbohydrates
45.8 g
39.4 g
Fiber
3.5 g
5.18 g
Fat
1.6 g
3.55 g
Folate
7.8 micrograms (mcg), or 1.9% of the Daily Value (DV)
77.7 mcg, or 19.4% of the DV
B6
0.291 milligrams (mg), or 17% of the DV
0.228 mg, or 13% of the DV
Copper
0.158 mg, or 17.6% of the DV
0.355 mg, or 39% of the DV
Iron
1.03 mg, or 5.7% of the DV
2.76 mg, or 15% of the DV
Zinc
1.21 mg, or 11% of the DV
2.02 mg, or 18% of the DV
Manganese
2.14 mg, or 93% of the DV
1.17 mg, or 51% of the DV
Magnesium
85.8 mg, or 20.4% of the DV
118 mg, or 28% of the DV
Phosphorus
150 mg, or 12% of the DV
281 mg, or 22% of the DV
Quinoa provides nearly twice as much protein and more fiber than brown rice, which may help with fullness and digestion. It also contains higher amounts of iron, zinc, copper, magnesium, and phosphorus.
Brown rice is slightly higher in carbohydrates. It stands out for its manganese content, providing nearly the full daily value in one serving. Brown rice also contains less fat than quinoa. However, the fat in quinoa is mostly unsaturated, which is considered heart-healthy.
Brown rice can help regulate blood sugar and support weight management. It is more nutrient-dense and higher in fiber than white rice. Here are some of the health benefits of brown rice:
- Blood sugar support: Brown rice is a complex carbohydrate that provides slow, steady energy. Swapping white rice for brown rice may help support more stable blood sugar levels when eaten as part of a balanced meal.
- Weight management: The fiber in brown rice helps promote fullness, which may support weight management as part of an overall healthy eating pattern.
- Chronic disease prevention: Diets rich in whole grains, including brown rice, are associated with a lower risk of chronic conditions, such as heart disease.
Like brown rice, quinoa is a rich source of fiber and can support blood sugar balance and weight management when eaten as part of a balanced diet. Quinoa also provides more protein and several key minerals that support overall health. Here are some of the health benefits of quinoa:
- Blood sugar and cholesterol support: Quinoa contains more fiber and protein. This can help slow digestion and support more stable blood sugar levels. In a year-long study, people who ate quinoa daily had lower post-meal blood sugar, LDL (“bad”) cholesterol, and hemoglobin A1c (HbA1c) than those who ate white or brown rice.
- High in protein: Quinoa provides more protein than most grains and contains all nine essential amino acids, making it a complete protein. Protein helps support muscle health and helps keep you satisfied in between meals.
- High in many nutrients: Quinoa is a good source of several nutrients, including iron, magnesium, zinc, and phosphorus. These nutrients support energy production, muscle function, and immune health.
Brown rice is a whole grain. It’s white rice that still contains all parts of the grain, including the bran, germ, and endosperm, which provide fiber, vitamins, and minerals. Brown rice has a slightly nutty flavor with a chewy texture.
Quinoa is technically a seed, although it’s commonly consumed as a grain. It’s higher in protein than many grains and contains all nine essential amino acids, making it a complete protein. Quinoa has a nutty flavor and a light, fluffy texture that works well in salads and grain bowls.
Both brown rice and quinoa are commonly used as bases for bowls, stir-fries, and side dishes. They’re also naturally gluten-free, making them good carbohydrate options for people who follow a gluten-free diet.
Brown rice is generally more affordable and widely available, while quinoa tends to cost more. The biggest differences between brown rice and quinoa come down to protein content, fiber, micronutrients, and price.
Both brown rice and quinoa can be part of a healthy, balanced diet. Brown rice may be a good choice if you prefer a mild flavor, want a budget-friendly option, or are looking for a familiar whole grain that works well in traditional rice-based dishes.
Quinoa may be a better fit if you’re aiming to increase protein intake or want a grain alternative that provides a wider range of nutrients. It may also work better in cold grain bowls or salads. Ultimately, the best choice is the one you enjoy and can tolerate well.
