Head-to-Head Comparison: Quinoa vs. Rice

For years, brown rice has been a main supply of unpolluted carbs. But quinoa has gained a number of consideration in recent times. Is quinoa more healthy than brown rice?

Rice is a cereal grain. White rice has the husk, bran, and germ eliminated, which lowers its dietary worth. Brown rice has solely the husk eliminated, so it retains fiber and germ which include very important vitamins.

Quinoa, then again, is the seed of the goosefoot plant. Because it’s ready and eaten very similar to a grain, individuals typically substitute quinoa for rice of their diets.

How do these meals stack up towards each other? Read on to see who wins within the quinoa vs. brown rice matchup.

For extra info, or to seek the advice of with a nutritionist, contact UPMC.

Comparing Quinoa to Brown Rice


Both brown and white rice have small quantities of protein, clocking in at between 4 and 5 grams per cup when cooked. Quinoa, then again, packs eight grams per cup.

Winner: Quinoa

Amino Acids

Quinoa is likely one of the few plant sources that may be a full protein, which suggests it incorporates all 9 important amino acids. Because your physique is unable to supply some amino acids, it should get them from food sources.

As an entire protein supply, quinoa is a superb choice for vegetarians, vegans, and anybody else who’s making an attempt to chop down on meat consumption whereas sustaining a balanced weight loss plan.

Neither brown nor white rice is an entire protein. In reality, rice incorporates just a few amino acids. When it comes to really fueling your physique, quinoa is a more sensible choice.

Winner: Quinoa


Which has fewer energy? Let’s examine one cup every of cooked quinoa and brown rice:

  • Quinoa incorporates 222 energy
  • Brown rice has 218 energy

They are inside an identical vary, however brown rice has a slight benefit on this faceoff.

Winner: Brown rice


Fiber has many features. It helps hold you full longer, will increase the quantity of excellent micro organism in your intestine, and may help scale back the danger of diabetes. Moreover, when you’ve got diabetes or wrestle with blood sugar spikes, fiber will help hold that in examine.

One cup of quinoa incorporates 5 grams of dietary fiber, however a cup of brown rice has barely greater than six grams of fiber.

Winner: Brown rice


If you monitor your food, or comply with a low-carb weight-reduction plan, carb rely could be a key think about weight loss. Quinoa has 39 grams of carbs in a cup whereas brown rice weighs in with 45 grams.

Winner: Quinoa


Both brown rice and quinoa include excessive ranges of various micronutrients. Brown rice is an effective supply of phosphorus, manganese, magnesium, and selenium. However, it has decrease quantities of copper, calcium, and zinc.

Quinoa is excessive in iron, manganese, phosphorus, magnesium, and zinc, plus it accommodates excessive ranges of calcium, potassium, and selenium. Overall, quinoa has three to 4 occasions extra vitamins than brown rice.

Winner: Quinoa


Both quinoa and brown rice are naturally gluten-free, until cross-contamination happens throughout processing. If you’re making an attempt to chop flour out of your weight loss plan or when you have Celiac disease, each are nice decisions that will help you keep on monitor. Be positive to search for manufacturers which are licensed gluten free.

Winner: Both

So, relating to quinoa vs. brown rice, which is the higher selection? Quinoa wins in 5 classes, whereas brown rice solely wins in three.

From a dietary perspective, quinoa beats brown rice in most classes. However, many individuals discover it troublesome, or boring, to stay to consuming just one sort of food.

Since each quinoa and brown rice have health advantages and are good sources of nutrition, you possibly can relaxation straightforward together with every of them in your food regimen.

For extra info, or to seek the advice of with a nutritionist, contact UPMC.

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