Quinoa VS Black Rice
A detailed nutritional comparison
Quinoa
Black Rice
🎯 Quick Verdict
Quinoa and black rice have unique nutritional profiles. Quinoa is higher in protein, beneficial for those seeking muscle maintenance, while black rice excels in fiber and antioxidants, supporting digestive and heart health. Quinoa is lower in calories and versatile for high-protein diets, while black rice is nutrient-dense and better for sustained energy and overall wellness.
Smart Nutrition Tracking with SnapCalorie
📊 Nutritional Comparison
Macronutrients
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Calories | 120 per 100g (cooked) | 160 per 100g (cooked) | ✓ |
| Protein | 4.1g per 100g | 3.5g per 100g | ✓ |
| Carbs | 21.3g per 100g | 34.5g per 100g | ✓ |
| Fat | 1.9g per 100g | 1.1g per 100g | ✓ |
| Fiber | 2.8g per 100g | 4.9g per 100g | ✓ |
Vitamins & Minerals
| Nutrient | Food 1 | Food 2 | Winner |
|---|---|---|---|
| Vitamin B6 | 0.1mg per 100g | 0.06mg per 100g | ✓ |
| Vitamin E | 0.63mg per 100g | 0.8mg per 100g | ✓ |
| Iron | 1.49mg per 100g | 1.79mg per 100g | ✓ |
| Magnesium | 64mg per 100g | 43mg per 100g | ✓ |
🏆 Category Winners
Protein
Quinoa provides slightly more protein (4.1g vs 3.5g per 100g cooked).
Fiber
Black rice is higher in fiber, with 4.9g vs 2.8g per 100g cooked.
Calories
Quinoa is lower in calories (120 vs 160 per 100g cooked).
Vitamins
Black rice has more iron and vitamin E, enhancing its antioxidant properties.
🥗 Diet Compatibility
Keto
Food 1: Not Compatible
Food 2: Not Compatible
Both are high in carbs and not suitable for ketogenic diets.
Vegan
Food 1: Compatible
Food 2: Compatible
Both foods are plant-based and suitable for vegan diets.
Gluten Free
Food 1: Compatible
Food 2: Compatible
Neither contains gluten, making them safe for gluten-free diets.
Paleo
Food 1: Not Compatible
Food 2: Compatible
Quinoa is technically a seed and often excluded from strict paleo diets, while black rice can be included in certain paleo plans.
Low Carb
Food 1: Not Compatible
Food 2: Not Compatible
Both foods have relatively high carbohydrate content and are not ideal for low-carb diets.
💪 Health Benefits Comparison
Food 1 Benefits
- High protein content supports muscle repair and maintenance.
- Contains magnesium for bone health and nerve function.
- Low in calories, aiding in weight management.
Food 2 Benefits
- Rich in fiber for improved digestion and satiety.
- High in antioxidants, particularly anthocyanins, supporting heart health.
- Provides iron for better oxygen transport and energy production.
✅ The Bottom Line
Choose quinoa if seeking a high-protein, lower-calorie option for muscle maintenance or weight management. Opt for black rice if prioritizing fiber, antioxidants, and nutrient density for overall wellness and heart health.
Choose Food 1 for: Weight management, high-protein meals, post-workout meals
Choose Food 2 for: Heart health, digestive health, nutrient-dense meals
