White rice vs Quinoa
Per 100 g, white rice has 130 kcal, 2.7 g protein, 28 g carbohydrate and 0.3 g fat; quinoa has 120 kcal, 4.4 g protein, 21 g carbohydrate and 1.9 g fat. White rice has 130 kcal per 100 g, 8% more than quinoa at 120 kcal.
Per 100 g, side by side
| Nutrient | White rice | Quinoa | Difference |
|---|---|---|---|
| Calories | 130 kcal | 120 kcal | +10 kcal |
| Protein | 2.7 g | 4.4 g | −1.7 g |
| Carbohydrate | 28 g | 21 g | +6.9 g |
| Fat | 0.3 g | 1.9 g | −1.6 g |
| Fiber | 0.4 g | 2.8 g | −2.4 g |
| Sugars | 0.1 g | 0.9 g | −0.8 g |
| Saturated fat | 0.1 g | 0.2 g | −0.1 g |
| Sodium | 382 mg | 7 mg | +375 mg |
Difference is White rice minus Quinoa. Full names: Rice, white, long-grain, regular, cooked, enriched, with salt · Quinoa, cooked.
Per serving
| Food · serving | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| White rice · 1 cup, 158 g | 205 | 4.3 g | 45 g | 0.5 g |
| Quinoa · 1 cup, 185 g | 222 | 8.1 g | 39 g | 3.5 g |
Where the calories come from
White rice · 9% protein · 89% carbohydrate · 2% fat
Quinoa · 15% protein · 71% carbohydrate · 14% fat
The differences, in numbers
- White rice has 130 kcal per 100 g, 8% more than quinoa at 120 kcal.
- Quinoa has 63% more protein per 100 g than white rice (4.4 g vs 2.7 g). Per calorie, white rice gives 2.1 g of protein per 100 kcal and quinoa gives 3.7 g.
- White rice has 32% more carbohydrate per 100 g than quinoa (28 g vs 21 g).
- Quinoa has 533% more fat per 100 g than white rice (1.9 g vs 0.3 g).
- Quinoa has 600% more fiber per 100 g than white rice (2.8 g vs 0.4 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, white rice or quinoa?
White rice has 130 kcal per 100 g, 8% more than quinoa at 120 kcal.
Which has more protein, white rice or quinoa?
Quinoa has 63% more protein per 100 g than white rice (4.4 g vs 2.7 g). Per calorie, white rice gives 2.1 g of protein per 100 kcal and quinoa gives 3.7 g.
What are the macros of white rice vs quinoa?
White rice: 9% protein, 89% carbohydrate, 2% fat by energy. Quinoa: 15% protein, 71% carbohydrate, 14% fat.
Source: USDA FoodData Central, FDC IDs 169753 (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.