Quinoa vs Brown Rice: Nutrition & Calories Compare


Quinoa vs Brown rice
Nutrition Facts
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Quinoa vs Brown Rice 100g Compare
per 100g | Quinoa | Brown rice |
---|---|---|
Calories | 368 | 370 |
Carbohydrates | 64.16 g | 78.68 g |
Fat | 6.07 g | 2.75 g |
Dietary fiber | 7 g | 3.5 g |
Protein | 14.12 g | 7.6 g |
Calcium | 47 mg | 8 mg |
Iron | 4.57 mg | 1.16 mg |
Magnessium | 197 mg | 98 mg |
Potassium | 563 mg | 219 mg |
Sodium | 5 mg | 6 mg |
Vitaminium B1 (Thiamine) | 0.36 mg | 0.277 mg |
Vitaminium B2 (riboflavin) | 0.318 mg | 0.092 mg |
Vitaminium B3 (Niacin) | 1.52 mg | 4.973 mg |
Vitaminium B9 (Folic acid) | 184 mg | 0.014 mg |
Vitaminium E | 2.44 mg | 0.09 mg |
Discovering the Wonders of Quinoa and Brown Rice
When it comes to choosing healthy grains, quinoa and brown rice often come up as top contenders. Both have rich histories and unique health benefits that make them staples in diets around the globe. Quinoa, often referred to as the "mother of all grains," was a sacred crop of the Incas, believed to increase the stamina of their warriors. On the other hand, brown rice, with its nutty flavor and chewy texture, has been a nutritious staple in Asia for thousands of years.
What Sets Quinoa Apart?
Quinoa is not just another grain. In fact, it's a seed from a plant related to spinach, making it a complete protein source. This means it contains all nine essential amino acids your body needs, which is quite rare for plant-based foods. It's also gluten-free, making it a fantastic option for those with gluten sensitivities or celiac disease.
Brown Rice: The Wholesome Choice
Brown rice, with its outer hull intact, offers more nutritional value than its white rice counterpart. It's a great source of manganese, selenium, phosphorus, and magnesium. Plus, its high fiber content is known to aid digestion and promote a feeling of fullness, which can help with weight management.
Nutritional Face-Off
When comparing the two, it's clear that both quinoa and brown rice have their unique advantages. Quinoa leads with a higher protein content, boasting 14.12 grams per cup, compared to brown rice's 7.6 grams. This makes quinoa an excellent choice for vegetarians and vegans looking for plant-based protein sources. Moreover, quinoa offers more fiber and fewer carbohydrates than brown rice, along with a suite of minerals like iron, magnesium, and phosphorus in significantly higher amounts.
Brown rice, while lower in protein, still offers a respectable amount of fiber and is rich in vitamins and minerals. It's particularly noted for its vitamin B3 (niacin) content, which surpasses that of quinoa. Brown rice is also slightly lower in calories and provides a modest amount of healthy fats.
But What About Taste and Texture?
The choice between quinoa and brown rice might also come down to personal preference regarding taste and texture. Quinoa has a slightly nutty flavor and a unique, fluffy texture when cooked, which can add an interesting dimension to salads and side dishes. Brown rice, with its chewier texture and heartier taste, pairs wonderfully with robust flavors in stir-fries, soups, and as a side to main dishes.
So, Which Should You Choose?
Ultimately, the decision between quinoa and brown rice depends on your nutritional needs, dietary restrictions, and personal taste preferences. Quinoa is unbeatable for its high protein and fiber content, making it ideal for those looking to boost their nutrient intake. However, brown rice is a comforting, nutritious choice that fits well into a variety of dishes.
Why not incorporate both into your diet? Enjoying a variety of whole grains is a great way to ensure you're getting a wide range of nutrients. Whether you're making a quinoa salad for lunch or serving brown rice with your dinner, both grains offer health benefits and flavors that can complement any meal.
Quinoa 100g
368kcalCalories source
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Brown rice 100g
370kcalCalories source
- 85% CARBS
- 8% PROTEIN
- 7% FAT
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Marcin Piotrowicz
calories-info.com creator
Healthy diet and healthy lifestyle promoter
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