Quinoa VS Basmati Rice
A detailed nutritional comparison
Quinoa
Basmati Rice
🎯 Quick Verdict
Quinoa is nutritionally richer than basmati rice, offering higher protein, fiber, and vitamins, making it excellent for plant-based and nutrient-dense diets. Basmati rice has fewer calories and is great for those seeking a lighter carbohydrate source or mild flavor that complements many dishes.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 120 (cooked, per 100g) | 90 (cooked, per 100g) | ✓ |
| Protein | 4.1g | 3.5g | ✓ |
| Carbs | 21.3g | 25.2g | ✓ |
| Fat | 1.9g | 0.3g | ✓ |
| Fiber | 2.8g | 0.4g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B1 (Thiamine) | 0.11mg | 0.02mg | ✓ |
| Iron | 1.5mg | 0.2mg | ✓ |
| Magnesium | 64mg | 12mg | ✓ |
| Zinc | 1.1mg | 0.5mg | ✓ |
🏆 Category Winners
Protein
Quinoa has 17% more protein than basmati rice, making it a more complete protein source.
Fiber
Quinoa has over 600% more fiber than basmati rice, supporting digestive health.
Calories
Basmati rice has 25% fewer calories per 100g cooked, ideal for lighter meals.
Vitamins
Quinoa provides significantly higher levels of iron, magnesium, and zinc.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are too high in carbohydrates for keto diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Not Compatible
Grains like quinoa and rice are excluded from strict paleo diets.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods are high in carbohydrates and best avoided in low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- Complete protein source with all 9 essential amino acids
- High in fiber, aiding digestion and fullness
- Rich in magnesium and iron, supporting bone health and oxygen transport
- Good supply of antioxidants for fighting inflammation
Food 2 Benefits
- Lower calorie option suitable for lighter meals
- Easily digestible and gentle on the stomach
- Provides quick energy from carbohydrates, ideal for athletes
- Contains small amounts of B vitamins for energy metabolism
✅ The Bottom Line
Choose quinoa for a nutrient-dense, protein-rich option that promotes satiety and provides essential vitamins and minerals. Basmati rice is better suited for those seeking a lower-calorie carbohydrate option with a mild taste that complements dishes like curries and stir-fries.
Choose Food 1 for: Plant-based diets, high-protein meals, fiber-rich diets
Choose Food 2 for: Low-calorie meals, energy-boosting carbs, mild flavors for balanced dishes
