Quinoa vs. Brown rice — In-Depth Nutrition Comparison
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The main differences between quinoa and brown rice
- Quinoa is richer in iron, copper, folate, phosphorus, and magnesium, yet brown rice is richer in manganese, vitamin B3, vitamin B1, and selenium.
- Daily need coverage for manganese for brown rice is 15% higher.
- Quinoa contains 5 times more folate than brown rice. Quinoa contains 42µg of folate, while brown rice contains 9µg.
- Quinoa has a lower glycemic index than brown rice.
Food types used in this article are Quinoa, cooked and Rice, brown, long-grain, cooked.
Infographic
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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.
| Contains more MagnesiumMagnesium | +64.1% |
| Contains more CalciumCalcium | +466.7% |
| Contains more PotassiumPotassium | +100% |
| Contains more IronIron | +166.1% |
| Contains more CopperCopper | +81.1% |
| Contains more ZincZinc | +53.5% |
| Contains more PhosphorusPhosphorus | +47.6% |
| Contains less SodiumSodium | -42.9% |
| Contains more ManganeseManganese | +54.4% |
| Contains more SeleniumSelenium | +107.1% |
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.
| Contains more Vitamin EVitamin E | +270.6% |
| Contains more Vitamin B2Vitamin B2 | +59.4% |
| Contains more FolateFolate | +366.7% |
| Contains more CholineCholine | +150% |
| Contains more Vitamin B1Vitamin B1 | +66.4% |
| Contains more Vitamin B3Vitamin B3 | +521.6% |
| Contains more Vitamin KVitamin K | +∞% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Manganese | 0.631mg | 0.974mg | 15% |
| Vitamin B3 | 0.412mg | 2.561mg | 13% |
| Iron | 1.49mg | 0.56mg | 12% |
| Copper | 0.192mg | 0.106mg | 10% |
| Folate | 42µg | 9µg | 8% |
| Vitamin B5 | 0.38mg | 8% | |
| Phosphorus | 152mg | 103mg | 7% |
| Vitamin B1 | 0.107mg | 0.178mg | 6% |
| Magnesium | 64mg | 39mg | 6% |
| Polyunsaturated fat | 1.078g | 0.366g | 5% |
| Selenium | 2.8µg | 5.8µg | 5% |
| Fiber | 2.8g | 1.6g | 5% |
| Protein | 4.4g | 2.74g | 3% |
| Vitamin B2 | 0.11mg | 0.069mg | 3% |
| Vitamin E | 0.63mg | 0.17mg | 3% |
| Starch | 17.63g | 24.79g | 3% |
| Zinc | 1.09mg | 0.71mg | 3% |
| Choline | 23mg | 9.2mg | 3% |
| Potassium | 172mg | 86mg | 3% |
| Fats | 1.92g | 0.97g | 1% |
| Calcium | 17mg | 3mg | 1% |
| Carbs | 21.3g | 25.58g | 1% |
| Calories | 120kcal | 123kcal | 0% |
| Net carbs | 18.5g | 23.98g | N/A |
| Sugar | 0.87g | 0.24g | N/A |
| Sodium | 7mg | 4mg | 0% |
| Vitamin B6 | 0.123mg | 0.123mg | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Saturated fat | 0.231g | 0.26g | 0% |
| Monounsaturated fat | 0.528g | 0.369g | 0% |
| Tryptophan | 0.052mg | 0.033mg | 0% |
| Threonine | 0.131mg | 0.095mg | 0% |
| Isoleucine | 0.157mg | 0.109mg | 0% |
| Leucine | 0.261mg | 0.214mg | 0% |
| Lysine | 0.239mg | 0.099mg | 0% |
| Methionine | 0.096mg | 0.058mg | 0% |
| Phenylalanine | 0.185mg | 0.133mg | 0% |
| Valine | 0.185mg | 0.151mg | 0% |
| Histidine | 0.127mg | 0.066mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.011g | N/A | |
| Omega-6 - Linoleic acid | 0.355g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
2.74 g
Fats:
0.97 g
Carbs:
25.58 g
Water:
70.27 g
Other:
0.44 g
| Contains more ProteinProtein | +60.6% |
| Contains more FatsFats | +97.9% |
| Contains more OtherOther | +75% |
| Contains more CarbsCarbs | +20.1% |
~equal in
Water
~70.27g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.26 g
Monounsaturated fat:
Mono. Fat
0.369 g
Polyunsaturated fat:
Poly. Fat
0.366 g
| Contains less Sat. FatSaturated fat | -11.2% |
| Contains more Mono. FatMonounsaturated fat | +43.1% |
| Contains more Poly. FatPolyunsaturated fat | +194.5% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
24.79 g
Sucrose:
0.24 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
| Contains more StarchStarch | +40.6% |
| Contains more SucroseSucrose | +∞% |
~equal in
Glucose
~0g
~equal in
Fructose
~0g
~equal in
Lactose
~0g
~equal in
Maltose
~0g
~equal in
Galactose
~0g
