Quinoa vs. Rice - Which Is Better?

Classification

Rice is the seed of swamp grass belonging to the Oryza genus and the sativa (Asian rice) or glaberrima (African rice) species. The grass belongs to the Poaceae or Gramineae family, also known as grasses, and includes corn, wheat, millets, rye, and barley.

Quinoa belongs to the Chenopodium genus and Amaranthaceae family. The Amaranth family includes pseudocereal amaranth, lamb’s quarter, spinach, beets, and chard.

Quinoa is classified as a pseudocereal, whereas brown rice is a whole grain and white rice is a refined grain.

Appearance

Rice grains have long, thin seeds. Depending on the variety, rice can be white, red, brown, or black.

Uncooked quinoa looks like birdseed, whereas cooked quinoa pops open and is described to look like worms or tadpoles. Quinoa also comes in different colors, such as white, red, and black.

Macronutrients and Calories

Rice is denser in nutrients compared to quinoa. Quinoa contains 72% water, while brown rice contains 70%, and white rice contains 68% water.

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

Quinoa

4

:

1

Rice

Contains more Protein +63.6%

Contains more Fats +585.7%

Contains more Other +83.3%

Contains more Carbs +32.3%

Equal in Water - 68.44

Quinoa

Protein: 4.4 g

Fats: 1.92 g

Carbs: 21.3 g

Water: 71.61 g

Other: 0.77 g

Rice

Protein: 2.69 g

Fats: 0.28 g

Carbs: 28.17 g

Water: 68.44 g

Other: 0.42 g

Contains more Protein +63.6%

Contains more Fats +585.7%

Contains more Other +83.3%

Contains more Carbs +32.3%

Equal in Water - 68.44

The serving size of these foods is one cup. One cup of quinoa weighs 185g. One cup of white rice is 158g, whereas one cup of brown rice weighs 202g.

Fats

These foods are low in fats. Nonetheless, quinoa contains almost 7 times more fat than white rice and almost 2 times more fat than brown rice.

Fat Type Comparison

Fat type breakdown side-by-side comparison

Quinoa

2

:

1

Rice

Contains more Monounsaturated Fat +500%

Contains more Polyunsaturated fat +1318.4%

Contains less Saturated Fat -66.7%

Quinoa

Saturated Fat: 0.231 g

Monounsaturated Fat: 0.528 g

Polyunsaturated fat: 1.078 g

Rice

Saturated Fat: 0.077 g

Monounsaturated Fat: 0.088 g

Polyunsaturated fat: 0.076 g

Contains more Monounsaturated Fat +500%

Contains more Polyunsaturated fat +1318.4%

Contains less Saturated Fat -66.7%

Quinoa and rice are naturally absent in cholesterol.

Vitamins

Quinoa is almost 8.5 times richer in vitamin B2 than white rice and 1.5 times richer than brown rice. It is also 16 times richer in vitamin E than white rice and 3.7 times richer than brown rice.

Vitamin B3 - brown rice is over six times richer in vitamin B3 than quinoa. Brown rice is richer in this vitamin compared to white rice as well.

Enriched white rice is slightly higher in vitamin B9 or folate than quinoa. White rice is also a better source of vitamins B1 and B5.

Quinoa and rice are absent in vitamins C, D, and B12. Some vitamin A levels are found only in quinoa.

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Quinoa

4

:

4

Rice

Contains more Vitamin A +∞%

Contains more Vitamin E +1475%

Contains more Vitamin B2 +746.2%

Contains more Vitamin B6 +32.3%

Contains more Vitamin B1 +52.3%

Contains more Vitamin B3 +258.3%

Contains more Folate +38.1%

Quinoa

Rice

Contains more Vitamin A +∞%

Contains more Vitamin E +1475%

Contains more Vitamin B2 +746.2%

Contains more Vitamin B6 +32.3%

Contains more Vitamin B1 +52.3%

Contains more Vitamin B3 +258.3%

Contains more Folate +38.1%

Minerals

Quinoa is richer in all principal minerals compared to white rice: iron, calcium, potassium, magnesium, manganese, copper, zinc, phosphorus, and choline. Quinoa is richer in all minerals, except for manganese, compared to brown rice.

More specifically, quinoa provides 5 times more potassium and magnesium, 4 times more phosphorus, and 3 times more copper. 

On the other hand, brown rice is richer in most minerals, except for iron and calcium, compared to white rice.

White rice contains less sodium compared to brown rice and quinoa. Enriched white rice is also almost 3 times higher in selenium.

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Quinoa

8

:

2

Rice

Contains more Calcium +70%

Contains more Iron +24.2%

Contains more Magnesium +433.3%

Contains more Phosphorus +253.5%

Contains more Potassium +391.4%

Contains more Zinc +122.4%

Contains more Copper +178.3%

Contains more Manganese +33.7%

Contains less Sodium -85.7%

Contains more Selenium +167.9%

Quinoa

Rice

Contains more Calcium +70%

Contains more Iron +24.2%

Contains more Magnesium +433.3%

Contains more Phosphorus +253.5%

Contains more Potassium +391.4%

Contains more Zinc +122.4%

Contains more Copper +178.3%

Contains more Manganese +33.7%

Contains less Sodium -85.7%

Contains more Selenium +167.9%

Glycemic Index

One quinoa variety is studied to be a medium glycemic index food. The glycemic index of cooked quinoa ranges from 51 to 78, with an average of 63 (1). However, according to The International Tables of Glycemic Index Values, the mean glycemic index of cooked quinoa is low, equal to 53±5 (2).

The glycemic index of rice varies depending on its variety, dietary fiber content, cooking method, and brand.

The average glycemic index of cooked white Basmati rice is 60 while quick-cooking Basmati rice has a higher glycemic value of 65. Jasmine white rice has a significantly higher glycemic index value of 89 (2).

As expected, brown rice has a lower average glycemic index of 50 (2). 

Overall, rice has a wide range of glycemic indices, tending to fall from the medium to high category.

Insulin Index

The insulin index demonstrates how much the intake of a certain food raises insulin index levels in the blood.

The insulin index of brown rice is 62, whereas the insulin index of white rice is 79 (3). The insulin indices for Basmati and Jasmine rice are 57 and 76, respectively (4). These are medium to high insulin index values.

The insulin index value of quinoa has not yet been researched.

Acidity

Rice is considered to be slightly acidic. The pH value of cooked white rice ranges from 6.00 to 6.70. The pH value of cooked brown rice falls from 6.20 to 6.80. On the other hand, rice crispies are more acidic, with a pH value ranging from 5.40 to 5.73 (5).

Quinoa, in particular children’s quinoa, can be from slightly acidic to neutral, with a pH value ranging from 6.22 to 6.98 (6).

The PRAL or potential renal acid load value shows how much base or acid the consumed food produces in the organism.

The PRAL values for quinoa and white rice have been calculated to be 2.3 and 1.7, respectively. This means quinoa is more acid-producing.

Health Benefits

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Daily consumption of 50g of quinoa lowers serum triglyceride and total cholesterol levels. Reduced triglyceride levels may potentially lower the risk of cardiovascular disease (10). The current evidence suggests quinoa may be effective in preventing and controlling cardiovascular disease in humans; however, more research needs to be done (11).

Quinoa and brown rice are rich in dietary fiber. Dietary fiber is inversely associated with cardiovascular and coronary heart disease and atherosclerosis risks. Dietary fiber intake may also reduce arterial blood pressure (12, 13).

Several large studies have concluded that greater white or brown rice consumption is not associated with an increased risk of cardiovascular or coronary heart disease (14, 15).

However, white rice is positively associated with several cardiovascular risk factors, such as type 2 diabetes and metabolic syndrome. Nonetheless, another study claims it adds no additional risk of cardiovascular disease (14, 16).

Downsides and Risks

Diabetes

Higher regular consumption of white rice is associated with an increased risk of type 2 diabetes. The risks are more significant in South Asian countries (31, 32).

Replacing refined grains, such as white rice and white bread, with whole grains, such as brown rice, dark bread, and bran, may reduce the risk of developing type 2 diabetes (33).

Metal Poisoning

Brown and white rice have been reported to have high median concentrations of toxic heavy metals: arsenic, cadmium, lead, and chromium. However, only arsenic concentrations have been reported to exceed the codex standard.

The germ layer in brown rice has been shown to retain inorganic arsenic, leading to a higher arsenic concentration level compared to white rice (34).

According to the World Health Organization, long-term exposure to arsenic can cause bladder and lung cancers, as well as skin lesions. It has been associated with an increased risk of cardiovascular and pulmonary disease, diabetes, adverse pregnancy outcomes, and neurocognitive defects in children (35).

Alternating or coupling rice with other grains, such as wheat, barley, lentils, oats, beans, or peas, may reduce exposure to toxic metals and provide more essential nutrients to the rice diet (34).