Brown Rice VS Cooked Quinoa
A detailed nutritional comparison
Brown Rice
Cooked Quinoa
🎯 Quick Verdict
Cooked quinoa is more nutrient-dense than brown rice, offering more protein and fiber per serving, plus additional vitamins and minerals like magnesium and iron. Brown rice is slightly lower in calories and provides a steady source of complex carbohydrates, making it a good choice for energy replenishment. Both are excellent for plant-based diets but cooked quinoa may be better suited for nutrient-dense meals or protein-focused diets.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 111 | 120 | − |
| Protein | 2.5g | 4.1g | − |
| Carbs | 22.8g | 21.3g | − |
| Fat | 0.9g | 1.9g | − |
| Fiber | 1.8g | 2.5g | − |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamine) | 0.145mg | 0.13mg | − |
| Iron | 0.45mg | 1.49mg | − |
| Magnesium | 39mg | 64mg | − |
| Zinc | 0.62mg | 1.1mg | − |
🏆 Category Winners
Protein
Cooked quinoa has 64% more protein per serving.
Fiber
Quinoa provides 38% more fiber.
Calories
The calorie content of both foods is very similar, differing by fewer than 10 calories per serving.
Vitamins
Quinoa is richer in key minerals such as magnesium, zinc, and iron, making it more nutrient-dense overall.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and not suitable for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and ideal for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither brown rice nor quinoa contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Compatible
Food 2: Compatible
Both foods align with paleo principles as unprocessed, whole grains.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are relatively high in carbs, exceeding low-carb diet thresholds.
💪 Health Benefits Comparison
Food 1 Benefits
Food 2 Benefits
✅ The Bottom Line
Cooked quinoa is more nutrient-dense, offering higher protein, fiber, and more vitamins and minerals than brown rice. Choose it for balanced, nutrient-rich meals. Brown rice remains a reliable choice for energy-heavy dishes and is ideal for those focused mainly on complex carbs.
Choose Food 1 for: Energy replenishment, budget-friendly meals, side dish for curries.
Choose Food 2 for: Balanced diets, protein-rich meals, nutrient-dense salads or bowls.
