Quinoa vs brown rice
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
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat
2.7 g protein · 25.6 g carbs (0.24 g sugars) · 0.97 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese27% vs 42%
0.63 mg vs 0.97 mg
- Niacin (B3)3% vs 16%
0.41 mg vs 2.6 mg
- Copper21% vs 12%
0.19 mg vs 0.11 mg
- Folate11% vs 2%
42 µg vs 9 µg
- Magnesium15% vs 9%
64 mg vs 39 mg
- Thiamin (B1)9% vs 15%
0.11 mg vs 0.18 mg
- Selenium5% vs 11%
2.8 µg vs 5.8 µg
- Iron8% vs 3%
1.5 mg vs 0.56 mg
- Fiber10% vs 6%
2.8 g vs 1.6 g
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.