Quinoa, cooked vs Brown rice, long-grain, cooked
Both compared per 100 g. They have similar amounts of calories. Quinoa, cooked has 61% more protein than brown rice, long-grain, cooked (4.4 g vs 2.7 g). Quinoa, cooked has 75% more fiber than brown rice, long-grain, cooked (2.8 g vs 1.6 g). Quinoa, cooked has 3.6 times as much sugars than brown rice, long-grain, cooked (0.87 g vs 0.24 g).
The biggest vitamin and mineral differences: Brown rice, long-grain, cooked has more manganese (+15% DV) and Brown rice, long-grain, cooked has more Niacin (B3) (+13% DV).
| Per 100 g | Quinoa, cooked | Brown rice, long-grain, cooked |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbohydrates | 21.3 g | 25.6 g |
| Fiber | 2.8 g | 1.6 g |
| Sugars | 0.87 g | 0.24 g |
| Total fat | 1.9 g | 0.97 g |
| Saturated fat | 0.23 g | 0.26 g |
| Cholesterol | 0 mg | 0 mg |
| Sodium | 7 mg | 4 mg |
| Water | 71.6 g | 70.3 g |
| Sodium | 7 mg (0.3%) | 4 mg (0.2%) |
| Vitamin A | 0 µg (0%) | 0 µg (0%) |
| Vitamin C | 0 mg (0%) | 0 mg (0%) |
| Vitamin D | 0 µg (0%) | 0 µg (0%) |
| Vitamin E | 0.63 mg (4%) | 0.17 mg (1%) |
| Vitamin K | 0 µg (0%) | 0.2 µg (0.2%) |
| Thiamin (B1) | 0.11 mg (9%) | 0.18 mg (15%) |
| Riboflavin (B2) | 0.11 mg (8%) | 0.069 mg (5%) |
| Niacin (B3) | 0.41 mg (3%) | 2.6 mg (16%) |
| Vitamin B6 | 0.12 mg (7%) | 0.12 mg (7%) |
| Folate (B9) | 42 µg (11%) | 9 µg (2%) |
| Vitamin B12 | 0 µg (0%) | 0 µg (0%) |
| Choline | 23 mg (4%) | 9.2 mg (2%) |
| Calcium | 17 mg (1%) | 3 mg (0.2%) |
| Iron | 1.5 mg (8%) | 0.56 mg (3%) |
| Magnesium | 64 mg (15%) | 39 mg (9%) |
| Phosphorus | 152 mg (12%) | 103 mg (8%) |
| Potassium | 172 mg (4%) | 86 mg (2%) |
| Zinc | 1.1 mg (10%) | 0.71 mg (6%) |
| Copper | 0.19 mg (21%) | 0.11 mg (12%) |
| Manganese | 0.63 mg (27%) | 0.97 mg (42%) |
| Selenium | 2.8 µg (5%) | 5.8 µg (11%) |
| Pantothenic acid (B5) | not reported | 0.38 mg (8%) |
Bold: the higher value. Percentages are % Daily Value. Sources: USDA FoodData Central: SR Legacy; USDA FoodData Central: SR Legacy. "Not reported" means the source has no value, which is not the same as zero.
Quinoa, cooked
Quinoa, cooked contains 120 kcal per 100 g. A typical serving of 1 cup (185 g) provides about 222 kcal.
Roughly 71% of its calories come from carbohydrates, with 15% from protein and 14% from fat (estimated with general energy factors).
Brown rice, long-grain, cooked
Brown rice, long-grain, cooked contains 123 kcal per 100 g. A typical serving of 1 cup (202 g) provides about 248 kcal.
Roughly 84% of its calories come from carbohydrates, with 9% from protein and 7% from fat (estimated with general energy factors).