Quinoa (Cooked)vsBrown Rice (Raw)
Quinoa (Cooked) has 120 calories and 4.4g protein per 100g. Brown Rice (Raw) has 367 calories and 7.5g protein per 100g Brown Rice (Raw) has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Quinoa (Cooked) vs Brown Rice (Raw)
Go with Quinoa (Cooked) at just 120 kcal per 100g — 67% fewer calories.
Quinoa (Cooked) will keep you satisfied longer with 2.8g fiber, 4.4g protein — fat and protein slow digestion while fiber adds bulk.
Quinoa (Cooked) packs 4.4g of protein per 100g (15% of calories from protein) — the better pick for muscle growth and recovery.
Brown Rice (Raw) with 76.2g of carbs per 100g provides fast-acting energy — great before a workout.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Quinoa | Rice Brown Long-grain Long Grain Raw | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 120kcal6% | 367kcal18% | <0.1kcal |
| Protein | 4.4g9% | 7.5g15% | <0.1g |
| Total Fat | 1.9g2% | 3.2g4% | <0.1g |
| Saturated Fat | 0.23g1% | 0.59g3% | <0.1g |
| Trans Fat | — | <0.1g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 76g28% | <0.1g |
| Dietary Fiber | 2.8g10% | 3.6g13% | <0.1g |
| Sugars | 0.87g | 0.66g | +0.21g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.63mg4% | 0.60mg4% | +<0.1mg |
| Vitamin K | 0mcg0% | 0.60mcg1% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.48mg28% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 23mcg6% | +19mcg |
| Thiamin (B1) | 0.11mg9% | 0.54mg45% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg7% | +<0.1mg |
| Niacin (B3) | 0.41mg3% | 6.5mg41% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 5.0mg0% | +2.0mg |
| Calcium | 17mg1% | 9.0mg1% | +8.0mg |
| Iron | 1.5mg8% | 1.3mg7% | +0.20mg |
| Potassium | 172mg4% | 250mg5% | <0.1mg |
| Phosphorus | 152mg12% | 311mg25% | <0.1mg |
| Magnesium | 64mg15% | 116mg28% | <0.1mg |
| Zinc | 1.1mg10% | 2.1mg19% | <0.1mg |
| Copper | 0.19mg21% | 0.30mg34% | <0.1mg |
| Manganese | 0.63mg27% | 2.9mg124% | <0.1mg |
| Selenium | 2.8mcg5% | 17mcg31% | <0.1mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 367 kcal for Brown Rice (Raw) — that's 206% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Brown Rice (Raw) has more protein per 100g (7.54g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: Brown Rice (Raw) has more fat (3.2g vs 1.92g per 100g), but the combination of fat and protein makes it more satiating — dietary fat helps absorb fat-soluble vitamins (A, D, E, K) and supports hormone balance.
Key Vitamins: The most notable vitamin differences are in Vitamin K (Brown Rice (Raw): 0.6mcg vs 0mcg), Niacin (B3) (Brown Rice (Raw): 6.49mg vs 0.412mg), Thiamin (B1) (Brown Rice (Raw): 0.541mg vs 0.107mg). Keep in mind these are per 100g — the higher-calorie food packs more of everything into a denser package, so per calorie the picture may differ.
Key Minerals: Notable mineral differences include Selenium (Brown Rice (Raw): 17.1mcg vs 2.8mcg), Manganese (Brown Rice (Raw): 2.85mg vs 0.631mg), Phosphorus (Brown Rice (Raw): 311mg vs 152mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Quinoa (Cooked) fits a low-fat diet. Both fit a low-sodium diet.
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❓Frequently Asked Questions
- Which has more protein, Quinoa (Cooked) or Brown Rice (Raw)?
- Brown Rice (Raw) has more protein with 7.54g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Quinoa (Cooked) or Brown Rice (Raw)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 367 kcal.
- Is Quinoa (Cooked) or Brown Rice (Raw) healthier?
- It depends on your goals. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g, while Brown Rice (Raw) has 367 calories and 7.54g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Quinoa (Cooked) or Brown Rice (Raw)?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 3.2g.
- Which has more fiber, Quinoa (Cooked) or Brown Rice (Raw)?
- Brown Rice (Raw) has more fiber with 3.6g per 100g compared to 2.8g.