Brown Rice (Cooked) vs Quinoa (Cooked)
Side-by-side nutrition comparison per 100g. Source status differs by food; review each linked food page before relying on the values.
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% |
Higher and lower describe the amount shown for this comparison basis. They are not health rankings.
Key Differences
Calories
Quinoa (Cooked) contains 120 calories compared with 123 calories for the same stated basis (2% fewer).
Protein
Quinoa (Cooked) contains 4.4g of protein compared with 2.7g.
Carbohydrate
Quinoa (Cooked) contains 21.3g of carbohydrate compared with 25.6g.
Fiber
Quinoa (Cooked) contains 2.8g of fiber compared with 1.6g.
Total fat
Brown Rice (Cooked) contains 1g of total fat compared with 1.9g.
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Comparison based on per 100g. Brown Rice (Cooked): Kalo estimate without a verified record-level citation. Quinoa (Cooked): normalized from USDA FoodData Central record 168917. Values can vary based on preparation method, brand, and serving size. Read the nutrition-data methodology.