Brown Rice (Cooked) vs Quinoa (Cooked)
Side-by-side nutrition comparison per 100g. All data from USDA FoodData Central.
Per 100g
Brown Rice (Cooked)
123
calories
Per 100g
Quinoa (Cooked)
120
calories
Nutrient Comparison
Full Nutrition Table
| Nutrient | Brown Rice (Cooked) | Quinoa (Cooked) | Difference |
|---|---|---|---|
| Calories | 123cal | 120cal | 2% |
| Protein | 2.7g | 4.4g | 39% |
| Total Fat | 1g | 1.9g | 47% |
| Saturated Fat | 0.2g | 0.2g | = |
| Total Carbs | 25.6g | 21.3g | 17% |
| Fiber | 1.6g | 2.8g | 43% |
| Sugar | 0.4g | 0.9g | 56% |
| Sodium | 1mg | 7mg | 86% |
| Cholesterol | 0mg | 0mg | = |
| Potassium | 79mg | 172mg | 54% |
| Calcium | 10mg | 17mg | 41% |
| Iron | 0.5mg | 1.5mg | 67% |
Winner per row is highlighted. "Winner" means lower value for calories/fat/sugar/sodium/cholesterol, higher value for protein/fiber/potassium/calcium/iron.
Which Is Better For...
Fewer calories
Quinoa (Cooked) has 120 cal vs 123 cal (2% fewer)
More protein
Quinoa (Cooked) has 4.4g vs 2.7g protein
Fewer carbs
Quinoa (Cooked) has 21.3g vs 25.6g carbs
More fiber
Quinoa (Cooked) has 2.8g vs 1.6g fiber
Less fat
Brown Rice (Cooked) has 1g vs 1.9g total fat
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Nutritional data sourced from USDA FoodData Central. Comparison based on per 100g. Values are approximate and may vary based on preparation method, brand, and serving size.