Quinoa vs Brown Rice: All Nutritional Differences

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

Quinoa - calories, kcal, weight, nutrition
Brown rice - calories, kcal, weight, nutrition

Fact 1: There is Less Calories in Quinoa

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

Quinoa has 368 kcal per 100g and brown rice 370 kcal per 100g so it is pretty easy to calculate that the difference is about 1%.

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

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

Fact 2: Quinoa And Brown rice Nutrition Difference

Brown rice vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaBrown rice
Calories368 370
Carbohydrates64.16 g78.68 g
Fat6.07 g2.75 g
Dietary fiber7 g3.5 g
Protein14.12 g7.6 g
Calcium47 mg8 mg
Iron4.57 mg1.16 mg
Magnessium197 mg98 mg
Potassium563 mg219 mg
Sodium5 mg6 mg
Vitaminium B1 (Thiamine)0.36 mg0.277 mg
Vitaminium B2 (riboflavin)0.318 mg0.092 mg
Vitaminium B3 (Niacin)1.52 mg4.973 mg
Vitaminium B9 (Folic acid)184 mg0.014 mg
Vitaminium E2.44 mg0.09 mg

More protein in quinoa

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

There is 7.6g per 100g of brown rice and 14.12g per 100g of quinoa so using simple math we can see that difference is about 86%.

Less carbohydrates in quinoa

In quinoa is less carbohydrates than in brown rice.

There is 78.68g/100g of carbohydrates in brown rice and 64.16g/100g in quinoa so let me do the math for you again - difference is about 23%.

More fat in quinoa

In quinoa is more fats than in brown rice.

The tables above show us that there is 2.75g/100g of fats in brown rice and 6.07g/100g in quinoa. In this case difference is about 121%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 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

Brown rice

  • Calories370
  • Carbohydrates78.68 g
  • Fat2.75 g
  • Dietary fiber3.5 g
  • Protein7.6 g
Brown rice calories per:
100g | ounce | handfull | tablespoon | glass | cup | cup | half cup

Calories source

  • 85% CARBS
  • 8% PROTEIN
  • 7% FAT

Vitamins: brown rice vs quinoa

Minerals: quinoa vs brown rice

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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