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  6. Brown rice vs. Quinoa

Brown rice vs. Quinoa — In-Depth Nutrition Comparison

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The main differences between Brown rice and Quinoa

  • Brown rice is richer in Manganese, Vitamin B3, Vitamin B1, and Selenium, yet Quinoa is richer in Iron, Copper, Folate, Phosphorus, and Magnesium.
  • Daily need coverage for Manganese from Brown rice is 15% higher.
  • Brown rice contains 6 times more Vitamin B3 than Quinoa. Brown rice contains 2.561mg of Vitamin B3, while Quinoa contains 0.412mg.

Food types used in this article are Rice, brown, long-grain, cooked and Quinoa, cooked.

Infographic

Brown rice vs Quinoa infographic
Infographic link

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.
Brown rice
Brown rice
3
:
7
Quinoa
Quinoa
Contains less Sodium -42.9%
Contains more Manganese +54.4%
Contains more Selenium +107.1%
Contains more Calcium +466.7%
Contains more Iron +166.1%
Contains more Magnesium +64.1%
Contains more Phosphorus +47.6%
Contains more Potassium +100%
Contains more Zinc +53.5%
Contains more Copper +81.1%
Brown rice
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 22% 28% 45% 8% 1% 20% 36% 128% 32%
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Contains less Sodium -42.9%
Contains more Manganese +54.4%
Contains more Selenium +107.1%
Contains more Calcium +466.7%
Contains more Iron +166.1%
Contains more Magnesium +64.1%
Contains more Phosphorus +47.6%
Contains more Potassium +100%
Contains more Zinc +53.5%
Contains more Copper +81.1%

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.
Brown rice
Brown rice
4
:
4
Quinoa
Quinoa
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +521.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +270.6%
Contains more Vitamin B2 +59.4%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.123
Brown rice
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 4% 0% 0% 45% 16% 49% 23% 29% 7% 0% 1%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Contains more Vitamin B1 +66.4%
Contains more Vitamin B3 +521.6%
Contains more Vitamin K +∞%
Contains more Vitamin A +∞%
Contains more Vitamin E +270.6%
Contains more Vitamin B2 +59.4%
Contains more Folate +366.7%
Equal in Vitamin B6 - 0.123

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Brown rice
Brown rice
1
:
4
Quinoa
Quinoa
Contains more Carbs +20.1%
Contains more Protein +60.6%
Contains more Fats +97.9%
Contains more Other +75%
Equal in Water - 71.61
Brown rice
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more Carbs +20.1%
Contains more Protein +60.6%
Contains more Fats +97.9%
Contains more Other +75%
Equal in Water - 71.61

Fat Type Comparison

Fat type breakdown side-by-side comparison
Brown rice
Brown rice
0
:
3
Quinoa
Quinoa
Contains less Saturated Fat -11.2%
Contains more Monounsaturated Fat +43.1%
Contains more Polyunsaturated fat +194.5%
Brown rice
26% 37% 37%
Saturated Fat: 0.26 g
Monounsaturated Fat: 0.369 g
Polyunsaturated fat: 0.366 g
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Contains less Saturated Fat -11.2%
Contains more Monounsaturated Fat +43.1%
Contains more Polyunsaturated fat +194.5%

Carbohydrate type comparison

Carbohydrate type breakdown side-by-side comparison
Brown rice
Brown rice
2
:
0
Quinoa
Quinoa
Contains more Starch +40.6%
Contains more Sucrose +∞%
Brown rice
99%
Starch: 24.79 g
Sucrose: 0.24 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Quinoa
100%
Starch: 17.63 g
Sucrose: 0 g
Glucose: 0 g
Fructose: 0 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g
Contains more Starch +40.6%
Contains more Sucrose +∞%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Brown rice Quinoa
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Brown rice Quinoa Opinion
Net carbs 23.98g 18.5g Brown rice
Protein 2.74g 4.4g Quinoa
Fats 0.97g 1.92g Quinoa
Carbs 25.58g 21.3g Brown rice
Calories 123kcal 120kcal Brown rice
Starch 24.79g 17.63g Brown rice
Sugar 0.24g 0.87g Brown rice
Fiber 1.6g 2.8g Quinoa
Calcium 3mg 17mg Quinoa
Iron 0.56mg 1.49mg Quinoa
Magnesium 39mg 64mg Quinoa
Phosphorus 103mg 152mg Quinoa
Potassium 86mg 172mg Quinoa
Sodium 4mg 7mg Brown rice
Zinc 0.71mg 1.09mg Quinoa
Copper 0.106mg 0.192mg Quinoa
Manganese 0.974mg 0.631mg Brown rice
Selenium 5.8µg 2.8µg Brown rice
Vitamin A 0IU 5IU Quinoa
Vitamin E 0.17mg 0.63mg Quinoa
Vitamin B1 0.178mg 0.107mg Brown rice
Vitamin B2 0.069mg 0.11mg Quinoa
Vitamin B3 2.561mg 0.412mg Brown rice
Vitamin B5 0.38mg Brown rice
Vitamin B6 0.123mg 0.123mg
Folate 9µg 42µg Quinoa
Vitamin K 0.2µg 0µg Brown rice
Tryptophan 0.033mg 0.052mg Quinoa
Threonine 0.095mg 0.131mg Quinoa
Isoleucine 0.109mg 0.157mg Quinoa
Leucine 0.214mg 0.261mg Quinoa
Lysine 0.099mg 0.239mg Quinoa
Methionine 0.058mg 0.096mg Quinoa
Phenylalanine 0.133mg 0.185mg Quinoa
Valine 0.151mg 0.185mg Quinoa
Histidine 0.066mg 0.127mg Quinoa
Saturated Fat 0.26g 0.231g Quinoa
Omega-3 - DHA 0g 0.015g Quinoa
Monounsaturated Fat 0.369g 0.528g Quinoa
Polyunsaturated fat 0.366g 1.078g Quinoa
Omega-6 - Linoleic acid 0.355g Brown rice
Omega-3 - ALA 0.011g Brown rice

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Brown rice Quinoa
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
14%
Brown rice
11%
Quinoa
Minerals Daily Need Coverage Score
32%
Brown rice
38%
Quinoa

Comparison summary

Which food is lower in Saturated Fat?
Quinoa
Quinoa is lower in Saturated Fat (difference - 0.029g)
Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 13)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $2)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Brown rice
Brown rice is lower in Sugar (difference - 0.63g)
Which food contains less Sodium?
Brown rice
Brown rice contains less Sodium (difference - 3mg)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.