Quinoa vs brown rice

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

In short

For the same 100 calories you eat 83 g of quinoa or 81 g of brown rice. Both get most of their calories from carbohydrate.

More in quinoa: copper, folate (4.8×), magnesium and iron (2.7×). More in brown rice: manganese, niacin (6.1×), thiamin and selenium (2×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Cooked brown long-grain rice100 cal

81.3 g · 2.2 g protein · 20.8 g carbs (0.2 g sugars) · 0.79 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 calories 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%
  • Manganese0.53 mg · 0.79 mg
    23%34%
  • Niacin (B3)0.34 mg · 2.1 mg
    2%13%
  • Copper0.16 mg · 0.086 mg
    18%10%
  • Folate35 µg · 7.3 µg
    9%2%
  • Magnesium53.3 mg · 31.7 mg
    13%8%
  • Thiamin (B1)0.089 mg · 0.14 mg
    7%12%
  • Iron1.2 mg · 0.46 mg
    7%3%
  • Selenium2.3 µg · 4.7 µg
    4%9%

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 2.2 g7%·4%
  • Total fat1.6 g · 0.79 g2%·1%
  • Saturated fatlimit0.19 g · 0.21 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 20.8 g6%·8%
  • Fiber2.3 g · 1.3 g8%·5%
  • Sodiumlimit5.8 mg · 3.3 mg<1%·<1%
  • Potassium143 mg · 69.9 mg3%·1%
  • Calcium14.2 mg · 2.4 mg1%·<1%
  • Phosphorus127 mg · 83.7 mg10%·7%
  • Zinc0.91 mg · 0.58 mg8%·5%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.14 mg4%·1%
  • Vitamin K0 µg · 0.16 µg0%·<1%
  • Riboflavin (B2)0.092 mg · 0.056 mg7%·4%
  • Vitamin B60.1 mg · 0.1 mg6%·6%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 7.5 mg3%·1%

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.

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Compare Quinoa, cooked withRaw wild riceCrude rice branCooked wild riceBrown rice flour