Side-by-Side Comparison

Brown Rice (Cooked) vs Quinoa (Cooked)

Factual nutritional comparison based on verified food composition records.

Compare other foods

Food A

Food B

Nutty cooked whole grain brown rice in minimalist stoneware dish

grains

Brown Rice (Cooked)

123Calories

2.7Protein

1.6Fiber

0.0Vit C

View Details

Fluffy cooked quinoa showing tiny light spiraled germ rings

grains

Quinoa (Cooked)

120Calories

4.4Protein

2.8Fiber

0.0Vit C

View Details

Highlights

Nutritional Takeaways

Based on standard 100g edible portion comparison

Lower Calories

-2%

Similar Concentration

Both provide similar calories (energy) (120 kcal vs 123 kcal).

Higher Protein

+61%

Quinoa (Cooked)

Quinoa (Cooked) provides 4.4 g vs 2.7 g in Brown Rice (Cooked) (+1.7 g, +61%).

Higher Dietary Fiber

+75%

Quinoa (Cooked)

Quinoa (Cooked) provides 2.8 g vs 1.6 g in Brown Rice (Cooked) (+1.2 g, +75%).

Higher Potassium

+100%

Quinoa (Cooked)

Quinoa (Cooked) provides 172 mg vs 86.0 mg in Brown Rice (Cooked) (+86.0 mg, +100%).

Comparing per 100 g standard edible portion.

Nutrient

Brown Rice (Cooked)100 g edible portion

Quinoa (Cooked)100 g edible portion

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

123 kcal6% DV

Quinoa (Cooked)

120 kcal6% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (123 kcal).

ProteinQuinoa (Cooked) higher

Brown Rice (Cooked)

2.7 g5% DV

Quinoa (Cooked)

4.4 g9% DV

Quinoa (Cooked) provides 4.4 g vs 2.7 g in Brown Rice (Cooked) (+1.7 g, +61%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

25.6 g9% DV

Quinoa (Cooked)

21.3 g8% DV

Brown Rice (Cooked) provides 25.6 g vs 21.3 g in Quinoa (Cooked) (+4.3 g, +20%).

Dietary FiberQuinoa (Cooked) higher

Brown Rice (Cooked)

1.6 g6% DV

Quinoa (Cooked)

2.8 g10% DV

Quinoa (Cooked) provides 2.8 g vs 1.6 g in Brown Rice (Cooked) (+1.2 g, +75%).

Total FatQuinoa (Cooked) higher

Brown Rice (Cooked)

0.97 g1% DV

Quinoa (Cooked)

1.9 g2% DV

Quinoa (Cooked) provides 1.9 g vs 0.97 g in Brown Rice (Cooked) (+0.95 g, +98%).

Total SugarsQuinoa (Cooked) higher

Brown Rice (Cooked)

0.24 g

Quinoa (Cooked)

0.87 g2% DV

Quinoa (Cooked) provides 0.87 g vs 0.24 g in Brown Rice (Cooked) (+0.63 g, +263%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

1.0 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.0 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Brown Rice (Cooked)

0.07 mg

Quinoa (Cooked)

0.63 mg4% DV

Quinoa (Cooked) provides 0.63 mg vs 0.07 mg in Brown Rice (Cooked) (+0.56 mg, +800%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.6 µg1% DV

Quinoa (Cooked)

0 µg

Brown Rice (Cooked) has higher vitamin k (0.6 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Brown Rice (Cooked)

9.0 µg2% DV

Quinoa (Cooked)

42 µg11% DV

Quinoa (Cooked) provides 42 µg vs 9.0 µg in Brown Rice (Cooked) (+33 µg, +367%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.18 mg15% DV

Quinoa (Cooked)

0.11 mg9% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.18 mg vs 0.11 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.07 mg5% DV

Quinoa (Cooked)

0.11 mg8% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.07 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.6 mg16% DV

Quinoa (Cooked)

0.41 mg3% DV

Brown Rice (Cooked) provides 2.6 mg vs 0.41 mg in Quinoa (Cooked) (+2.1 mg, +522%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.73 mg14% DV

Quinoa (Cooked)

0.23 mg5% DV

Brown Rice (Cooked) provides 0.73 mg vs 0.23 mg in Quinoa (Cooked) (+0.50 mg, +218%).

Vitamin B6Similar

Brown Rice (Cooked)

0.15 mg9% DV

Quinoa (Cooked)

0.12 mg7% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.15 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Brown Rice (Cooked)

4.0 mg

Quinoa (Cooked)

7.0 mg

Quinoa (Cooked) provides 7.0 mg vs 4.0 mg in Brown Rice (Cooked) (+3.0 mg, +75%).

PotassiumQuinoa (Cooked) higher

Brown Rice (Cooked)

86.0 mg2% DV

Quinoa (Cooked)

172 mg4% DV

Quinoa (Cooked) provides 172 mg vs 86.0 mg in Brown Rice (Cooked) (+86.0 mg, +100%).

CalciumQuinoa (Cooked) higher

Brown Rice (Cooked)

10.0 mg1% DV

Quinoa (Cooked)

17.0 mg1% DV

Quinoa (Cooked) provides 17.0 mg vs 10.0 mg in Brown Rice (Cooked) (+7.0 mg, +70%).

IronQuinoa (Cooked) higher

Brown Rice (Cooked)

0.56 mg3% DV

Quinoa (Cooked)

1.5 mg8% DV

Quinoa (Cooked) provides 1.5 mg vs 0.56 mg in Brown Rice (Cooked) (+0.93 mg, +166%).

MagnesiumQuinoa (Cooked) higher

Brown Rice (Cooked)

44.0 mg10% DV

Quinoa (Cooked)

64.0 mg15% DV

Quinoa (Cooked) provides 64.0 mg vs 44.0 mg in Brown Rice (Cooked) (+20.0 mg, +45%).

PhosphorusQuinoa (Cooked) higher

Brown Rice (Cooked)

103 mg8% DV

Quinoa (Cooked)

152 mg12% DV

Quinoa (Cooked) provides 152 mg vs 103 mg in Brown Rice (Cooked) (+49.0 mg, +48%).

ZincQuinoa (Cooked) higher

Brown Rice (Cooked)

0.71 mg6% DV

Quinoa (Cooked)

1.1 mg10% DV

Quinoa (Cooked) provides 1.1 mg vs 0.71 mg in Brown Rice (Cooked) (+0.38 mg, +54%).

Lipids1 nutrients

Saturated FatSimilar

Brown Rice (Cooked)

0.24 g1% DV

Quinoa (Cooked)

0.23 g1% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of saturated fat (0.24 g).

Nutrient

Brown Rice (Cooked)195 g (1 cup cooked (195 g))

Quinoa (Cooked)185 g (1 cup cooked (185 g))

Macronutrients6 nutrients

Calories (Energy)Brown Rice (Cooked) higher

Brown Rice (Cooked)

240 kcal12% DV

Quinoa (Cooked)

222 kcal11% DV

Brown Rice (Cooked) provides 240 kcal vs 222 kcal in Quinoa (Cooked) (+18 kcal, +8%).

ProteinQuinoa (Cooked) higher

Brown Rice (Cooked)

5.3 g11% DV

Quinoa (Cooked)

8.1 g16% DV

Quinoa (Cooked) provides 8.1 g vs 5.3 g in Brown Rice (Cooked) (+2.8 g, +52%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

49.9 g18% DV

Quinoa (Cooked)

39.4 g14% DV

Brown Rice (Cooked) provides 49.9 g vs 39.4 g in Quinoa (Cooked) (+10.5 g, +27%).

Dietary FiberQuinoa (Cooked) higher

Brown Rice (Cooked)

3.1 g11% DV

Quinoa (Cooked)

5.2 g19% DV

Quinoa (Cooked) provides 5.2 g vs 3.1 g in Brown Rice (Cooked) (+2.1 g, +66%).

Total FatQuinoa (Cooked) higher

Brown Rice (Cooked)

1.9 g2% DV

Quinoa (Cooked)

3.6 g5% DV

Quinoa (Cooked) provides 3.6 g vs 1.9 g in Brown Rice (Cooked) (+1.7 g, +88%).

Total SugarsQuinoa (Cooked) higher

Brown Rice (Cooked)

0.47 g1% DV

Quinoa (Cooked)

1.6 g3% DV

Quinoa (Cooked) provides 1.6 g vs 0.47 g in Brown Rice (Cooked) (+1.1 g, +244%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

1.9 µg

Quinoa (Cooked) has higher vitamin a (rae) (1.9 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Brown Rice (Cooked)

0.14 mg1% DV

Quinoa (Cooked)

1.2 mg8% DV

Quinoa (Cooked) provides 1.2 mg vs 0.14 mg in Brown Rice (Cooked) (+1.0 mg, +754%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.2 µg1% DV

Quinoa (Cooked)

0 µg

Brown Rice (Cooked) has higher vitamin k (1.2 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Brown Rice (Cooked)

18 µg4% DV

Quinoa (Cooked)

78 µg19% DV

Quinoa (Cooked) provides 78 µg vs 18 µg in Brown Rice (Cooked) (+60 µg, +343%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.35 mg29% DV

Quinoa (Cooked)

0.20 mg16% DV

Brown Rice (Cooked) provides 0.35 mg vs 0.20 mg in Quinoa (Cooked) (+0.15 mg, +76%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Brown Rice (Cooked)

0.13 mg10% DV

Quinoa (Cooked)

0.20 mg16% DV

Quinoa (Cooked) provides 0.20 mg vs 0.13 mg in Brown Rice (Cooked) (+0.07 mg, +53%).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

5.0 mg31% DV

Quinoa (Cooked)

0.76 mg5% DV

Brown Rice (Cooked) provides 5.0 mg vs 0.76 mg in Quinoa (Cooked) (+4.2 mg, +555%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.4 mg28% DV

Quinoa (Cooked)

0.42 mg8% DV

Brown Rice (Cooked) provides 1.4 mg vs 0.42 mg in Quinoa (Cooked) (+0.99 mg, +235%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.29 mg17% DV

Quinoa (Cooked)

0.23 mg13% DV

Brown Rice (Cooked) provides 0.29 mg vs 0.23 mg in Quinoa (Cooked) (+0.06 mg, +28%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Brown Rice (Cooked)

7.8 mg

Quinoa (Cooked)

13.0 mg1% DV

Quinoa (Cooked) provides 13.0 mg vs 7.8 mg in Brown Rice (Cooked) (+5.2 mg, +66%).

PotassiumQuinoa (Cooked) higher

Brown Rice (Cooked)

168 mg4% DV

Quinoa (Cooked)

318 mg7% DV

Quinoa (Cooked) provides 318 mg vs 168 mg in Brown Rice (Cooked) (+151 mg, +90%).

CalciumQuinoa (Cooked) higher

Brown Rice (Cooked)

19.5 mg2% DV

Quinoa (Cooked)

31.5 mg2% DV

Quinoa (Cooked) provides 31.5 mg vs 19.5 mg in Brown Rice (Cooked) (+12.0 mg, +61%).

IronQuinoa (Cooked) higher

Brown Rice (Cooked)

1.1 mg6% DV

Quinoa (Cooked)

2.8 mg15% DV

Quinoa (Cooked) provides 2.8 mg vs 1.1 mg in Brown Rice (Cooked) (+1.7 mg, +152%).

MagnesiumQuinoa (Cooked) higher

Brown Rice (Cooked)

85.8 mg20% DV

Quinoa (Cooked)

118 mg28% DV

Quinoa (Cooked) provides 118 mg vs 85.8 mg in Brown Rice (Cooked) (+32.6 mg, +38%).

PhosphorusQuinoa (Cooked) higher

Brown Rice (Cooked)

201 mg16% DV

Quinoa (Cooked)

281 mg22% DV

Quinoa (Cooked) provides 281 mg vs 201 mg in Brown Rice (Cooked) (+80.4 mg, +40%).

ZincQuinoa (Cooked) higher

Brown Rice (Cooked)

1.4 mg13% DV

Quinoa (Cooked)

2.0 mg18% DV

Quinoa (Cooked) provides 2.0 mg vs 1.4 mg in Brown Rice (Cooked) (+0.63 mg, +46%).

Lipids1 nutrients

Saturated FatSimilar

Brown Rice (Cooked)

0.47 g2% DV

Quinoa (Cooked)

0.43 g2% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of saturated fat (0.47 g).

Nutrient

Brown Rice (Cooked)Amount per 100 kcal (81 g)

Quinoa (Cooked)Amount per 100 kcal (83 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

100 kcal5% DV

Quinoa (Cooked)

100 kcal5% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (100 kcal).

ProteinQuinoa (Cooked) higher

Brown Rice (Cooked)

2.2 g4% DV

Quinoa (Cooked)

3.7 g7% DV

Quinoa (Cooked) provides 3.7 g vs 2.2 g in Brown Rice (Cooked) (+1.4 g, +65%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

20.7 g8% DV

Quinoa (Cooked)

17.7 g6% DV

Brown Rice (Cooked) provides 20.7 g vs 17.7 g in Quinoa (Cooked) (+3.0 g, +17%).

Dietary FiberQuinoa (Cooked) higher

Brown Rice (Cooked)

1.3 g5% DV

Quinoa (Cooked)

2.3 g8% DV

Quinoa (Cooked) provides 2.3 g vs 1.3 g in Brown Rice (Cooked) (+1.0 g, +79%).

Total FatQuinoa (Cooked) higher

Brown Rice (Cooked)

0.79 g1% DV

Quinoa (Cooked)

1.6 g2% DV

Quinoa (Cooked) provides 1.6 g vs 0.79 g in Brown Rice (Cooked) (+0.81 g, +103%).

Total SugarsQuinoa (Cooked) higher

Brown Rice (Cooked)

0.19 g

Quinoa (Cooked)

0.72 g1% DV

Quinoa (Cooked) provides 0.72 g vs 0.19 g in Brown Rice (Cooked) (+0.53 g, +271%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0.8 µg

Quinoa (Cooked) has higher vitamin a (rae) (0.8 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Brown Rice (Cooked)

0.06 mg

Quinoa (Cooked)

0.52 mg3% DV

Quinoa (Cooked) provides 0.52 mg vs 0.06 mg in Brown Rice (Cooked) (+0.47 mg, +822%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

0.5 µg

Quinoa (Cooked)

0 µg

Brown Rice (Cooked) has higher vitamin k (0.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Brown Rice (Cooked)

7.3 µg2% DV

Quinoa (Cooked)

35 µg9% DV

Quinoa (Cooked) provides 35 µg vs 7.3 µg in Brown Rice (Cooked) (+28 µg, +378%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.14 mg12% DV

Quinoa (Cooked)

0.09 mg7% DV

Brown Rice (Cooked) provides slightly more thiamin (vitamin b1) (0.14 mg vs 0.09 mg).

Riboflavin (Vitamin B2)Similar

Brown Rice (Cooked)

0.06 mg4% DV

Quinoa (Cooked)

0.09 mg7% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of riboflavin (vitamin b2) (0.06 mg).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

2.1 mg13% DV

Quinoa (Cooked)

0.34 mg2% DV

Brown Rice (Cooked) provides 2.1 mg vs 0.34 mg in Quinoa (Cooked) (+1.7 mg, +507%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.59 mg12% DV

Quinoa (Cooked)

0.19 mg4% DV

Brown Rice (Cooked) provides 0.59 mg vs 0.19 mg in Quinoa (Cooked) (+0.40 mg, +210%).

Vitamin B6Similar

Brown Rice (Cooked)

0.12 mg7% DV

Quinoa (Cooked)

0.10 mg6% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b6 (0.12 mg).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Brown Rice (Cooked)

3.2 mg

Quinoa (Cooked)

5.8 mg

Quinoa (Cooked) provides 5.8 mg vs 3.2 mg in Brown Rice (Cooked) (+2.6 mg, +79%).

PotassiumQuinoa (Cooked) higher

Brown Rice (Cooked)

69.7 mg1% DV

Quinoa (Cooked)

143 mg3% DV

Quinoa (Cooked) provides 143 mg vs 69.7 mg in Brown Rice (Cooked) (+73.1 mg, +105%).

CalciumQuinoa (Cooked) higher

Brown Rice (Cooked)

8.1 mg1% DV

Quinoa (Cooked)

14.1 mg1% DV

Quinoa (Cooked) provides 14.1 mg vs 8.1 mg in Brown Rice (Cooked) (+6.0 mg, +74%).

IronQuinoa (Cooked) higher

Brown Rice (Cooked)

0.45 mg3% DV

Quinoa (Cooked)

1.2 mg7% DV

Quinoa (Cooked) provides 1.2 mg vs 0.45 mg in Brown Rice (Cooked) (+0.78 mg, +173%).

MagnesiumQuinoa (Cooked) higher

Brown Rice (Cooked)

35.6 mg8% DV

Quinoa (Cooked)

53.1 mg13% DV

Quinoa (Cooked) provides 53.1 mg vs 35.6 mg in Brown Rice (Cooked) (+17.5 mg, +49%).

PhosphorusQuinoa (Cooked) higher

Brown Rice (Cooked)

83.4 mg7% DV

Quinoa (Cooked)

126 mg10% DV

Quinoa (Cooked) provides 126 mg vs 83.4 mg in Brown Rice (Cooked) (+42.7 mg, +51%).

ZincQuinoa (Cooked) higher

Brown Rice (Cooked)

0.58 mg5% DV

Quinoa (Cooked)

0.90 mg8% DV

Quinoa (Cooked) provides 0.90 mg vs 0.58 mg in Brown Rice (Cooked) (+0.33 mg, +57%).

Lipids1 nutrients

Saturated FatSimilar

Brown Rice (Cooked)

0.19 g1% DV

Quinoa (Cooked)

0.19 g1% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of saturated fat (0.19 g).

Nutrient

Brown Rice (Cooked)Normalized to 300 kcal (244 g)

Quinoa (Cooked)Normalized to 300 kcal (250 g)

Macronutrients6 nutrients

Calories (Energy)Similar

Brown Rice (Cooked)

300 kcal15% DV

Quinoa (Cooked)

300 kcal15% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of calories (energy) (300 kcal).

ProteinQuinoa (Cooked) higher

Brown Rice (Cooked)

6.7 g13% DV

Quinoa (Cooked)

11.0 g22% DV

Quinoa (Cooked) provides 11.0 g vs 6.7 g in Brown Rice (Cooked) (+4.3 g, +65%).

CarbohydratesBrown Rice (Cooked) higher

Brown Rice (Cooked)

62.4 g23% DV

Quinoa (Cooked)

53.3 g19% DV

Brown Rice (Cooked) provides 62.4 g vs 53.3 g in Quinoa (Cooked) (+9.2 g, +17%).

Dietary FiberQuinoa (Cooked) higher

Brown Rice (Cooked)

3.9 g14% DV

Quinoa (Cooked)

7.0 g25% DV

Quinoa (Cooked) provides 7.0 g vs 3.9 g in Brown Rice (Cooked) (+3.1 g, +79%).

Total FatQuinoa (Cooked) higher

Brown Rice (Cooked)

2.4 g3% DV

Quinoa (Cooked)

4.8 g6% DV

Quinoa (Cooked) provides 4.8 g vs 2.4 g in Brown Rice (Cooked) (+2.4 g, +103%).

Total SugarsQuinoa (Cooked) higher

Brown Rice (Cooked)

0.59 g1% DV

Quinoa (Cooked)

2.2 g4% DV

Quinoa (Cooked) provides 2.2 g vs 0.59 g in Brown Rice (Cooked) (+1.6 g, +271%).

Vitamins12 nutrients

Vitamin CSimilar

Brown Rice (Cooked)

0 mg

Quinoa (Cooked)

0 mg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin c (0 mg).

Vitamin A (RAE)Quinoa (Cooked) higher

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

2.5 µg

Quinoa (Cooked) has higher vitamin a (rae) (2.5 µg vs 0 µg).

Vitamin DSimilar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin d (0 µg).

Vitamin EQuinoa (Cooked) higher

Brown Rice (Cooked)

0.17 mg1% DV

Quinoa (Cooked)

1.6 mg11% DV

Quinoa (Cooked) provides 1.6 mg vs 0.17 mg in Brown Rice (Cooked) (+1.4 mg, +822%).

Vitamin KBrown Rice (Cooked) higher

Brown Rice (Cooked)

1.5 µg1% DV

Quinoa (Cooked)

0 µg

Brown Rice (Cooked) has higher vitamin k (1.5 µg vs 0 µg).

Folate (DFE)Quinoa (Cooked) higher

Brown Rice (Cooked)

22 µg5% DV

Quinoa (Cooked)

105 µg26% DV

Quinoa (Cooked) provides 105 µg vs 22 µg in Brown Rice (Cooked) (+83 µg, +378%).

Thiamin (Vitamin B1)Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.44 mg36% DV

Quinoa (Cooked)

0.27 mg22% DV

Brown Rice (Cooked) provides 0.44 mg vs 0.27 mg in Quinoa (Cooked) (+0.17 mg, +63%).

Riboflavin (Vitamin B2)Quinoa (Cooked) higher

Brown Rice (Cooked)

0.17 mg13% DV

Quinoa (Cooked)

0.28 mg21% DV

Quinoa (Cooked) provides 0.28 mg vs 0.17 mg in Brown Rice (Cooked) (+0.11 mg, +66%).

Niacin (Vitamin B3)Brown Rice (Cooked) higher

Brown Rice (Cooked)

6.2 mg39% DV

Quinoa (Cooked)

1.0 mg6% DV

Brown Rice (Cooked) provides 6.2 mg vs 1.0 mg in Quinoa (Cooked) (+5.2 mg, +507%).

Pantothenic Acid (B5)Brown Rice (Cooked) higher

Brown Rice (Cooked)

1.8 mg35% DV

Quinoa (Cooked)

0.57 mg11% DV

Brown Rice (Cooked) provides 1.8 mg vs 0.57 mg in Quinoa (Cooked) (+1.2 mg, +210%).

Vitamin B6Brown Rice (Cooked) higher

Brown Rice (Cooked)

0.36 mg21% DV

Quinoa (Cooked)

0.31 mg18% DV

Brown Rice (Cooked) provides 0.36 mg vs 0.31 mg in Quinoa (Cooked) (+0.06 mg, +18%).

Vitamin B12Similar

Brown Rice (Cooked)

0 µg

Quinoa (Cooked)

0 µg

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of vitamin b12 (0 µg).

Minerals7 nutrients

SodiumQuinoa (Cooked) higher

Brown Rice (Cooked)

9.8 mg

Quinoa (Cooked)

17.5 mg1% DV

Quinoa (Cooked) provides 17.5 mg vs 9.8 mg in Brown Rice (Cooked) (+7.7 mg, +79%).

PotassiumQuinoa (Cooked) higher

Brown Rice (Cooked)

210 mg4% DV

Quinoa (Cooked)

430 mg9% DV

Quinoa (Cooked) provides 430 mg vs 210 mg in Brown Rice (Cooked) (+220 mg, +105%).

CalciumQuinoa (Cooked) higher

Brown Rice (Cooked)

24.4 mg2% DV

Quinoa (Cooked)

42.5 mg3% DV

Quinoa (Cooked) provides 42.5 mg vs 24.4 mg in Brown Rice (Cooked) (+18.1 mg, +74%).

IronQuinoa (Cooked) higher

Brown Rice (Cooked)

1.4 mg8% DV

Quinoa (Cooked)

3.7 mg21% DV

Quinoa (Cooked) provides 3.7 mg vs 1.4 mg in Brown Rice (Cooked) (+2.4 mg, +173%).

MagnesiumQuinoa (Cooked) higher

Brown Rice (Cooked)

107 mg26% DV

Quinoa (Cooked)

160 mg38% DV

Quinoa (Cooked) provides 160 mg vs 107 mg in Brown Rice (Cooked) (+52.6 mg, +49%).

PhosphorusQuinoa (Cooked) higher

Brown Rice (Cooked)

251 mg20% DV

Quinoa (Cooked)

380 mg30% DV

Quinoa (Cooked) provides 380 mg vs 251 mg in Brown Rice (Cooked) (+129 mg, +51%).

ZincQuinoa (Cooked) higher

Brown Rice (Cooked)

1.7 mg16% DV

Quinoa (Cooked)

2.7 mg25% DV

Quinoa (Cooked) provides 2.7 mg vs 1.7 mg in Brown Rice (Cooked) (+0.99 mg, +57%).

Lipids1 nutrients

Saturated FatSimilar

Brown Rice (Cooked)

0.59 g3% DV

Quinoa (Cooked)

0.58 g3% DV

Both Brown Rice (Cooked) and Quinoa (Cooked) provide similar amounts of saturated fat (0.59 g).

Brown Rice (Cooked) vs Quinoa (Cooked)

Brown Rice (Cooked)

Quinoa (Cooked)

Nutritional Takeaways

Comparison Summary