Brown rice vs quinoa: which is healthier?
Quinoa is more nutrient-dense, scoring 49/100 against 27/100 for brown rice. Both can be part of a healthy diet; the table below shows where each one is stronger. Source: USDA FoodData Central.
Brown rice
123 kcal per 100 g. 1 cup cooked: 195 g
Quinoa
120 kcal per 100 g. 1 cup cooked: 185 g
Higher scoreWhich to pick for your goal
- Fewer caloriesAbout even123 vs 120 kcal per 100 g
- More proteinQuinoa2.7 vs 4.4 g per 100 g
- More fiberQuinoa1.6 vs 2.8 g per 100 g
- Less sugarBrown rice0.2 vs 0.9 g per 100 g
- More potassiumQuinoa86 vs 172 mg per 100 g
- Less saturated fatAbout even0.3 vs 0.2 g per 100 g
Nutrition side by side
| Nutrient | Brown rice, 100 g | Quinoa, 100 g | Brown rice, 195 g | Quinoa, 185 g |
|---|---|---|---|---|
| Calories | 123 kcal | 120 kcal | 240 kcal | 222 kcal |
| Protein | 2.7 g | 4.4 g | 5.3 g | 8.1 g |
| Carbohydrates | 26 g | 21 g | 50 g | 39 g |
| Sugars | 0.2 g | 0.9 g | 0.5 g | 1.6 g |
| Fiber | 1.6 g | 2.8 g | 3.1 g | 5.2 g |
| Fat | 1 g | 1.9 g | 1.9 g | 3.6 g |
| Saturated fat | 0.3 g | 0.2 g | 0.5 g | 0.4 g |
| Vitamin C | 0 mg | 0 mg | 0 mg | 0 mg |
| Vitamin A | 0 µg | 0 µg | 0 µg | 0 µg |
| Potassium | 86 mg | 172 mg | 168 mg | 318 mg |
| Iron | 0.6 mg | 1.5 mg | 1.1 mg | 2.8 mg |
| Calcium | 3 mg | 17 mg | 5.8 mg | 31 mg |
| Magnesium | 39 mg | 64 mg | 76 mg | 118 mg |
| Sodium | 4 mg | 7 mg | 7.8 mg | 13 mg |
Last updated . Scores use the HowHealthyIs Score method.