Cooked Quinoa VS Cooked Red Rice
A detailed nutritional comparison
Cooked Quinoa
Cooked Red Rice
🎯 Quick Verdict
Cooked quinoa is often higher in protein and lower in calories, making it ideal for those with fitness or weight loss goals. Cooked red rice offers more dietary fiber, sustained energy from complex carbs, and is rich in antioxidants, making it great for heart health and digestion. Both foods are suitable for plant-based diets and gluten-free eating plans, but differ in macronutrient emphasis and practical use cases.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 120 per 100g | 160 per 100g | ✓ |
| Protein | 4.1g per 100g | 2.5g per 100g | ✓ |
| Carbs | 21.3g per 100g | 34g per 100g | ✓ |
| Fat | 1.9g per 100g | 0.8g per 100g | ✓ |
| Fiber | 2.8g per 100g | 3.5g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Magnesium | 64mg per 100g | 45mg per 100g | ✓ |
| Iron | 1.5mg per 100g | 0.6mg per 100g | ✓ |
| Zinc | 1.1mg per 100g | 0.4mg per 100g | ✓ |
| Potassium | 172mg per 100g | 113mg per 100g | ✓ |
| B Vitamins (average) | Moderate | High | ✓ |
🏆 Category Winners
Protein
Quinoa provides 64% more protein compared to red rice per 100g.
Fiber
Red rice has 25% more fiber per serving than quinoa.
Calories
Quinoa is 25% lower in calories compared to red rice per serving.
Vitamins
Quinoa is richer in nutrients like iron, magnesium, zinc, and potassium.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs, making them unsuitable for a keto diet.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are fully plant-based options.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither quinoa nor red rice contains gluten.
Paleo
Food 1: Compatible
Food 2: Compatible
Both are minimally processed whole foods approved for paleo diets.
Low-Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods contain a moderate to high amount of carbohydrates.
💪 Health Benefits Comparison
Food 1 Benefits
- Excellent source of protein for muscle repair and maintenance.
- Rich in magnesium and potassium, which support heart and bone health.
- Contains antioxidants that may reduce inflammation.
Food 2 Benefits
- Higher fiber content for improved digestion and gut health.
- Packed with complex carbohydrates for sustained energy.
- Contains antioxidants linked to better heart health and disease prevention.
✅ The Bottom Line
Choose cooked quinoa for higher protein, lower calorie meals, and as a nutrient-dense option for weight-conscious and active lifestyles. Opt for cooked red rice for a fiber-rich, antioxidant-packed addition to meals that support heart health and long-lasting energy.
Choose Food 1 for: Active individuals, weight loss, nutrient-dense diets
Choose Food 2 for: Heart health, digestive benefits, sustained energy
