Quinoa vs brown rice

Quinoa, cookedCooked brown long-grain rice
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 120 in 100 g of quinoa, 123 of brown rice. Both get most of their calories from carbohydrate.

More in quinoa: copper, folate (4.7×), magnesium, iron (2.7×) and fiber. More in brown rice: manganese, niacin (6.2×), thiamin and selenium (2.1×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked120 cal

4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat

Cooked brown long-grain rice123 cal

2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%25%50%
  • Manganese0.63 mg · 0.97 mg
    27%42%
  • Niacin (B3)0.41 mg · 2.6 mg
    3%16%
  • Copper0.19 mg · 0.11 mg
    21%12%
  • Folate42 µg · 9 µg
    11%2%
  • Magnesium64 mg · 39 mg
    15%9%
  • Thiamin (B1)0.11 mg · 0.18 mg
    9%15%
  • Selenium2.8 µg · 5.8 µg
    5%11%
  • Iron1.5 mg · 0.56 mg
    8%3%
  • Fiber2.8 g · 1.6 g
    10%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Protein4.4 g · 2.7 g9%·5%
  • Total fat1.9 g · 0.97 g2%·1%
  • Saturated fatlimit0.23 g · 0.26 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.3 g · 25.6 g8%·9%
  • Sodiumlimit7 mg · 4 mg<1%·<1%
  • Potassium172 mg · 86 mg4%·2%
  • Calcium17 mg · 3 mg1%·<1%
  • Phosphorus152 mg · 103 mg12%·8%
  • Zinc1.1 mg · 0.71 mg10%·6%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.63 mg · 0.17 mg4%·1%
  • Vitamin K0 µg · 0.2 µg0%·<1%
  • Riboflavin (B2)0.11 mg · 0.069 mg8%·5%
  • Vitamin B60.12 mg · 0.12 mg7%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline23 mg · 9.2 mg4%·2%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Cooked brown long-grain rice (SR Legacy 169704). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.

vs
Compare Quinoa, cooked withRaw wild riceCrude rice branCooked wild riceBrown rice flour
Quinoa vs brown rice: 120 vs 123 calories per 100 g