Brown Rice vs Quinoa
A complete side-by-side nutrition comparison per 100g, covering calories, macronutrients, and 13 vitamins and minerals. Data sourced from USDA FoodData Central.
8
Brown Rice leads
12
Quinoa leads
Full Nutrient Breakdown per 100g
Green highlight indicates the nutritionally favorable value for each row.
| Nutrient | Brown Rice | Quinoa | Difference |
|---|---|---|---|
| Calories | 123kcal | 120kcal | 3.0kcal (3%) |
| Protein | 2.74g | 4.4g | 1.7g (38%) |
| Total Carbohydrates | 25.58g | 21.3g | 4.3g (20%) |
| Dietary Fiber | 1.6g | 2.8g | 1.2g (43%) |
| Sugars | 0.24g | 0.9g | 0.7g (73%) |
| Total Fat | 0.97g | 1.9g | 0.9g (49%) |
| Saturated Fat | 0.26g | 0.2g | 0.1g (30%) |
| Cholesterol | 0mg | 0mg | — |
| Sodium | 4mg | 7mg | 3.0mg (43%) |
| Calcium | 3mg | 17mg | 14.0mg (82%) |
| Iron | 0.56mg | 1.5mg | 0.9mg (63%) |
| Potassium | 86mg | 172mg | 86.0mg (50%) |
| Magnesium | 39mg | 64mg | 25.0mg (39%) |
| Phosphorus | 103mg | 152mg | 49.0mg (32%) |
| Zinc | 0.71mg | 1.1mg | 0.4mg (35%) |
| Vitamin A | 0μg | 0μg | — |
| Vitamin C | 0mg | 0mg | — |
| Vitamin E | 0.17mg | 0.6mg | 0.4mg (72%) |
| Folate | 9μg | 42μg | 33.0μg (79%) |
| Thiamine (B1) | 0.18mg | 0.1mg | 0.1mg (80%) |
| Niacin (B3) | 2.56mg | 0.4mg | 2.2mg (540%) |
| Selenium | 5.8μg | 2.8μg | 3.0μg (107%) |
| Manganese | 0.97mg | 0.6mg | 0.4mg (62%) |
Source: USDA FoodData Central. Values per 100g of the default variant.
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