Quinoa vs Brown Rice: Nutrition Comparison
Which is healthier? Compare calories, protein, carbs, and more
Complete side-by-side nutrition comparison per 100g serving | Updated 2026
Which is Healthier?
Brown Rice is generally healthier
Brown Rice comes out ahead in this comparison, winning in 3 out of 5 key nutritional categories. It has fewer calories (111 vs 120), less sugar (0g vs 1.6g), less sodium (5mg vs 7mg)making it the better choice for most health goals.
Quick Summary
Fewer Calories
Brown Rice
111 kcal
More Protein
Quinoa
4.4g
More Fiber
Quinoa
2.8g
Less Sugar
Brown Rice
0g
Visual Comparison
Side-by-Side Nutrition Table
| Nutrient | Quinoa | Brown Rice | Difference |
|---|---|---|---|
| Calories | 120kcal | 111kcal✓ | +9.0kcal |
| Protein | 4.4g✓ | 2.6g | +1.8g |
| Carbohydrates | 21g✓ | 23g | -2.0g |
| Fat | 1.9g | 0.9g✓ | +1.0g |
| Fiber | 2.8g✓ | 1.8g | +1.0g |
| Sugar | 1.6g | 0g✓ | +1.6g |
| Sodium | 7mg | 5mg✓ | +2.0mg |
Serving Size Comparison
All values above are per 100g. Here's how they compare in common serving sizes:
Quinoa
Brown Rice
Diet Compatibility
Quinoa
Brown Rice
When to Choose Quinoa
- ✓Higher in protein (4.4g vs 2.6g)
- ✓More fiber (2.8g vs 1.8g)
- ✓Lower in carbs (21g vs 23g)
Common Uses
When to Choose Brown Rice
- ✓Lower in calories (111 vs 120)
- ✓Less sugar (0g vs 1.6g)
- ✓Lower sodium (5mg vs 7mg)
Common Uses
Frequently Asked Questions
Which has more calories, Quinoa or Brown Rice?
Quinoa has more calories with 120 kcal per 100g, compared to Brown Rice with 111 kcal. That's a difference of 9 calories per 100g serving.
Is Quinoa healthier than Brown Rice?
Based on our nutritional analysis, Brown Rice is generally the healthier choice, winning in 3 out of 5 key nutritional categories. Brown Rice has 111 calories, 2.6g protein, and 1.8g fiber per 100g. However, the best choice depends on your specific dietary goals.
What is the protein difference between Quinoa and Brown Rice?
Quinoa has more protein with 4.4g per 100g, compared to Brown Rice with 2.6g. Quinoa provides 1.8g more protein per 100g serving.
Which is better for weight loss, Quinoa or Brown Rice?
For weight loss, Brown Rice is the better choice with only 111 calories per 100g compared to 120 calories in Quinoa. Quinoa also offers 2.8g of fiber per 100g, which helps you feel fuller longer.
Does Quinoa or Brown Rice have fewer carbs?
Quinoa has fewer carbs with 21g per 100g, compared to Brown Rice with 23g. If you're following a low-carb diet, Quinoa is the better option with 2.0g fewer carbohydrates.
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About Our Data
All nutrition data in this comparison is sourced from the USDA FoodData Central, the official food composition database maintained by the U.S. Department of Agriculture. Values are based on 100g servings for accurate comparison.
Health Disclaimer: This comparison is for informational purposes only and is not intended as medical or dietary advice. Nutritional needs vary by individual. The best food choice depends on your personal health goals, dietary requirements, and preferences. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.