Parboiled Rice vs Quinoa: Nutrition, Calories & Protein Compared



Parboiled rice vs Quinoa
Nutrition Facts

Parboiled Rice
Serving size:
  change
handful (35g)tablespoon (14g)glass (180g)cup (180g)half cup (90g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Sugars g

Protein g
0%

Vitaminium C mg
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.
Quinoa
Serving size:
  change
handful (35g)tablespoon (15g)cup (185g)half cup (92.5g)
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
1oz2oz3oz4oz5oz6oz7oz8oz10oz12oz15oz20oz25oz30oz35oz40oz50oz

Amount Per Serving:
Calories

% Daily Value

Total Fat g
0%

Cholesterol mg
0%

Sodium mg
0%

Total Carbohydrates g
0%

Dietary Fiber g
0%

Protein g
0%

Calcium mg
0%

Iron mg
0%

Potassium mg
0%

* The % Daily Value (DV) shows how much a nutrient in one serving of food contributes to your total daily diet. A 2000-calorie daily intake is used as a general guideline for nutrition advice.

Parboiled Rice vs Quinoa 100g Compare


per 100g Parboiled riceQuinoa
Calories374 368
Carbohydrates80.89 g64.16 g
Fat1.03 g6.07 g
Dietary fiber1.8 g7 g
Protein7.51 g14.12 g
Calcium71 mg47 mg
Iron0.74 mg4.57 mg
Magnessium27 mg197 mg
Potassium174 mg563 mg
Sodium2 mg5 mg
Vitaminium B1 (Thiamine)0.224 mg0.36 mg
Vitaminium B2 (riboflavin)0.05 mg0.318 mg
Vitaminium B3 (Niacin)5.048 mg1.52 mg
Vitaminium B9 (Folic acid)0.008 mg184 mg
Vitaminium E0.03 mg2.44 mg

A Culinary Comparison: Parboiled Rice vs. Quinoa

When it comes to choosing the base for a nutritious meal, two contenders often come to mind: parboiled rice and quinoa. Both have fascinating backstories and health benefits that make them stand out in the world of grains. Let's delve into the unique characteristics of each and discover which might best suit your dietary needs and culinary preferences.

The Story Behind Parboiled Rice

Parboiled rice, often mistaken for its less nutritious cousin, white rice, undergoes a unique processing technique. Before milling, the rice is soaked, steamed, and dried, a process that pushes the nutrients from the bran into the grain. This results in a rice that not only cooks up fluffier but also retains more nutrients than its white counterpart. It's a staple in many cultures for its nutritional value and its ability to accompany a wide variety of dishes.

Quinoa: The Ancient Superfood

Quinoa, pronounced 'keen-wah,' is a seed that's prepared and eaten similarly to a grain. It's revered as a superfood by health enthusiasts worldwide. Originating from the Andean region of South America, quinoa was a sacred crop of the Incas, known as "the mother of all grains." It's gluten-free, high in protein, and contains all nine essential amino acids, making it a complete protein sourceā€”a rarity in the plant world.

Nutritional Nuances

While both parboiled rice and quinoa offer nutritional benefits, they differ significantly in their content. Parboiled rice boasts a higher calorie and carbohydrate count but lags behind in fiber, fat, and protein when compared to quinoa. Quinoa offers an impressive amount of fiber and protein, essential for digestive health and muscle maintenance, respectively.

Quinoa is also a powerhouse of vitamins and minerals, outshining parboiled rice in magnesium, iron, phosphorus, and potassium levels, among others. These nutrients are crucial for energy production, oxygen transport, bone health, and maintaining electrolyte balance. Moreover, quinoa's higher content of vitamins B and E supports metabolic health, skin health, and provides antioxidant properties.

Which One to Choose?

The choice between parboiled rice and quinoa ultimately depends on your dietary needs and taste preferences. If you're looking for a low-fat, high-carbohydrate base for your meals, parboiled rice is an excellent choice. It's especially beneficial for those needing quick energy replenishment, such as athletes or highly active individuals.

On the other hand, if you're aiming for a nutrient-dense, protein-rich addition to your diet, quinoa stands out. Its versatility makes it a perfect substitute for rice or pasta, and it's especially suitable for vegetarians, vegans, or those with gluten intolerance looking for a complete protein source.

In conclusion, both parboiled rice and quinoa have their unique benefits and can be included in a balanced diet. Whether you're drawn to the nutritious powerhouse that is quinoa or the fluffy, comforting texture of parboiled rice, incorporating these grains into your meals can add both variety and vitality to your diet.

Parboiled rice 100g

374kcal

Calories source

  • 89% CARBS.
  • 8% PROTEIN
  • 3% FAT

Quinoa 100g

368kcal

Calories source

  • 70% CARBS
  • 15% PROTEIN
  • 15% FAT
Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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