Quinoa vs Brown Rice: All Nutritional Differences
Where is more calories, protein, carbs - what is more healthy?
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 100g||Quinoa||Brown rice|
|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|
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%.
- Carbohydrates64.16 g
- Fat6.07 g
- Dietary fiber7 g
- Protein14.12 g
100g | ounce | handfull | tablespoon | cup | half cup
- 70% CARBS.
- 15% PROTEIN
- 15% FAT
Vitamins: brown rice vs quinoa
- Vitaminium B1 (Thiamine): quinoa 30% more than brown rice
- Vitaminium B2 (riboflavin): quinoa 246% more than brown rice
- Vitaminium B3 (Niacin): brown rice 227% more than quinoa
- Vitaminium B9 (Folic acid): quinoa 1314186% more than brown rice
- Vitaminium E: quinoa 2611% more than brown rice
Minerals: quinoa vs brown rice
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