Quinoa vs Basmati Rice: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Rating: 4.4 on 8 votes.
Marcin PiotrowiczMarcin Piotrowicz
Quinoa - calories, kcal, weight, nutrition
Basmati rice - calories, kcal, weight, nutrition

Fact 1: There is More Calories in Quinoa

At first glance, you can see that in quinoa is just a little more calories than in basmati rice.

Quinoa has 368 kcal per 100g and basmati rice 347 kcal per 100g so it is pretty easy to calculate that the difference is about 6%.

In quinoa and in basmati rice most calories came from carbs.

See tables below to compare quinoa with basmati rice in details.

Fact 2: Quinoa And Basmati rice Nutrition Difference

Basmati rice vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaBasmati rice
Calories368 347
Carbohydrates64.16 g79.59 g
Dietary fiber7 g2 g
Protein14.12 g8.16 g
Iron4.57 mg0.73 mg

More protein in quinoa

It is aslo easy to see see that in quinoa is more protein than in basmati rice.

There is 8.16g per 100g of basmati rice and 14.12g per 100g of quinoa so using simple math we can see that difference is about 73%.

Less carbohydrates in quinoa

In quinoa is less carbohydrates than in basmati rice.

There is 79.59g/100g of carbohydrates in basmati rice and 64.16g/100g in quinoa so let me do the math for you again - difference is about 24%.


  • Calories368
  • Carbohydrates64.16 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Basmati rice

  • Calories347
  • Carbohydrates79.59 g
  • Dietary fiber2 g
  • Protein8.16 g
Basmati rice calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup | bowl

Calories source

  • 91% CARBS
  • 9% PROTEIN
  • 0% FAT

Vitamins: basmati rice vs quinoa

    Minerals: quinoa vs basmati rice

    Marcin Piotrowicz
    Author of this page
    Marcin Piotrowicz

    calories-info.com creator
    Healthy eating and living style 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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