Parboiled Rice vs Quinoa: Nutrition, Calories & Protein Compared
Parboiled rice vs Quinoa
Nutrition Facts
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Parboiled Rice vs Quinoa 100g Compare
per 100g | Parboiled rice | Quinoa |
---|---|---|
Calories | 374 | 368 |
Carbohydrates | 80.89 g | 64.16 g |
Fat | 1.03 g | 6.07 g |
Dietary fiber | 1.8 g | 7 g |
Protein | 7.51 g | 14.12 g |
Calcium | 71 mg | 47 mg |
Iron | 0.74 mg | 4.57 mg |
Magnessium | 27 mg | 197 mg |
Potassium | 174 mg | 563 mg |
Sodium | 2 mg | 5 mg |
Vitaminium B1 (Thiamine) | 0.224 mg | 0.36 mg |
Vitaminium B2 (riboflavin) | 0.05 mg | 0.318 mg |
Vitaminium B3 (Niacin) | 5.048 mg | 1.52 mg |
Vitaminium B9 (Folic acid) | 0.008 mg | 184 mg |
Vitaminium E | 0.03 mg | 2.44 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 sourceāa 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
374kcalCalories source
- 89% CARBS.
- 8% PROTEIN
- 3% FAT
Quinoa 100g
368kcalCalories source
- 70% CARBS
- 15% PROTEIN
- 15% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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