Brown rice vs Quinoa
Per 100 g, brown rice has 123 kcal, 2.7 g protein, 26 g carbohydrate and 1 g fat; quinoa has 120 kcal, 4.4 g protein, 21 g carbohydrate and 1.9 g fat. Brown rice and quinoa have about the same calories per 100 g (123 vs 120 kcal).
Per 100 g, side by side
| Nutrient | Brown rice | Quinoa | Difference |
|---|---|---|---|
| Calories | 123 kcal | 120 kcal | +3 kcal |
| Protein | 2.7 g | 4.4 g | −1.7 g |
| Carbohydrate | 26 g | 21 g | +4.3 g |
| Fat | 1 g | 1.9 g | −0.9 g |
| Fiber | 1.6 g | 2.8 g | −1.2 g |
| Sugars | 0.2 g | 0.9 g | −0.7 g |
| Saturated fat | 0.3 g | 0.2 g | +0.1 g |
| Sodium | 4 mg | 7 mg | −3 mg |
Difference is Brown rice minus Quinoa. Full names: Rice, brown, long-grain, cooked · Quinoa, cooked.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Brown rice · 1 cup, 202 g | 248 | 5.5 g | 52 g | 2 g |
| Quinoa · 1 cup, 185 g | 222 | 8.1 g | 39 g | 3.5 g |
Where the calories come from
Brown rice · 9% protein · 84% carbohydrate · 7% fat
Quinoa · 15% protein · 71% carbohydrate · 14% fat
The differences, in numbers
- Brown rice and quinoa have about the same calories per 100 g (123 vs 120 kcal).
- Quinoa has 63% more protein per 100 g than brown rice (4.4 g vs 2.7 g). Per calorie, brown rice gives 2.2 g of protein per 100 kcal and quinoa gives 3.7 g.
- Brown rice has 20% more carbohydrate per 100 g than quinoa (26 g vs 21 g).
- Quinoa has 90% more fat per 100 g than brown rice (1.9 g vs 1 g).
- Quinoa has 75% more fiber per 100 g than brown rice (2.8 g vs 1.6 g).
One serving of each on the day view
The reference day is a scale, not a target; the macro calculator estimates your own.
Frequently asked questions
Which has more calories, brown rice or quinoa?
Brown rice and quinoa have about the same calories per 100 g (123 vs 120 kcal).
Which has more protein, brown rice or quinoa?
Quinoa has 63% more protein per 100 g than brown rice (4.4 g vs 2.7 g). Per calorie, brown rice gives 2.2 g of protein per 100 kcal and quinoa gives 3.7 g.
What are the macros of brown rice vs quinoa?
Brown rice: 9% protein, 84% carbohydrate, 7% fat by energy. Quinoa: 15% protein, 71% carbohydrate, 14% fat.
Source: USDA FoodData Central, FDC IDs 169704 (Grains & bread) and 168917 (Grains & bread), as indexed by Kaunto. Per-serving figures are scaled from the 100 g values and rounded. More on how food databases work.