Quinoa (Cooked)vsWhite Rice (Cooked)
Quinoa (Cooked) has 120 calories and 4.4g protein per 100g. White Rice (Cooked) has 130 calories and 2.7g protein per 100g Quinoa (Cooked) has more protein, Quinoa (Cooked) is lower in calories.
π―When to Eat What
Goal-based picks for Quinoa (Cooked) vs White Rice (Cooked)
Quinoa (Cooked) will keep you satisfied longer with 2.8g fiber, 4.4g protein β fat and protein slow digestion while fiber adds bulk.
White Rice (Cooked) with 28.2g of carbs per 100g provides fast-acting energy β great before a workout.
Quinoa (Cooked) is the heart-friendlier option with less sodium, more fiber, more potassium.
Quinoa (Cooked) provides 172mg of potassium per 100g β important for muscle function and hydration.
Quinoa (Cooked) edges ahead overall with more fiber, more potassium β the more nutritious option for everyday eating.
π₯Calorie Breakdown
πͺMacronutrient Comparison
πΈοΈNutrient Profile
Values as % of Daily Value (capped at 150%)
πFull Nutrition Comparison
| Nutrient | Quinoa | Rice White Long-grain Regular Cooked | Diff |
|---|---|---|---|
| πͺMacronutrients | |||
| Calories | 120kcal6% | 130kcal7% | <0.1kcal |
| Protein | 4.4g9% | 2.7g5% | +1.7g |
| Total Fat | 1.9g2% | 0.28g0% | +1.6g |
| Saturated Fat | 0.23g1% | <0.1g0% | +0.15g |
| Cholesterol | 0mg0% | 0mg0% | β |
| Carbohydrates | 21g8% | 28g10% | <0.1g |
| Dietary Fiber | 2.8g10% | 0.40g1% | +2.4g |
| Sugars | 0.87g | <0.1g | +0.82g |
| β¨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | β |
| Vitamin C | 0mg0% | 0mg0% | β |
| Vitamin D | 0mcg0% | 0mcg0% | β |
| Vitamin E | 0.63mg4% | <0.1mg0% | +0.59mg |
| Vitamin K | 0mcg0% | 0mcg0% | β |
| Vitamin B6 | 0.12mg7% | <0.1mg5% | +<0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | β |
| Folate | 42mcg11% | 58mcg14% | <0.1mcg |
| Thiamin (B1) | 0.11mg9% | 0.16mg14% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg1% | +<0.1mg |
| Niacin (B3) | 0.41mg3% | 1.5mg9% | <0.1mg |
| πΆMinerals | |||
| Sodium | 7.0mg0% | 382mg17% | <0.1mg |
| Calcium | 17mg1% | 10mg1% | +7.0mg |
| Iron | 1.5mg8% | 1.2mg7% | +0.29mg |
| Potassium | 172mg4% | 35mg1% | +137mg |
| Phosphorus | 152mg12% | 43mg3% | +109mg |
| Magnesium | 64mg15% | 12mg3% | +52mg |
| Zinc | 1.1mg10% | 0.49mg4% | +0.60mg |
| Copper | 0.19mg21% | <0.1mg8% | +0.12mg |
| Manganese | 0.63mg27% | 0.47mg21% | +0.16mg |
| Selenium | 2.8mcg5% | 7.5mcg14% | <0.1mcg |
π¬Nutritional Analysis
Calories: Quinoa (Cooked) is moderately lower in calories than White Rice (Cooked), containing 120 kcal compared to 130 kcal per 100g (8% fewer calories).
Protein: Quinoa (Cooked) provides more protein with 4.4g versus 2.69g per 100g. In terms of protein-to-calorie efficiency, Quinoa (Cooked) offers better value for building and maintaining muscle.
Fat: White Rice (Cooked) is the leaner option with 0.28g of total fat per 100g compared to 1.92g.
Key Vitamins: The most notable vitamin differences are in Vitamin E (Quinoa (Cooked): 0.63mg vs 0.04mg), Riboflavin (B2) (Quinoa (Cooked): 0.11mg vs 0.013mg), Niacin (B3) (White Rice (Cooked): 1.48mg vs 0.412mg).
Key Minerals: Notable mineral differences include Sodium (White Rice (Cooked): 382mg vs 7mg), Magnesium (Quinoa (Cooked): 64mg vs 12mg), Potassium (Quinoa (Cooked): 172mg vs 35mg).
Diet Suitability: Both fit a low-fat diet. Quinoa (Cooked) fits a low-sodium diet.
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βFrequently Asked Questions
- Which has more protein, Quinoa (Cooked) or White Rice (Cooked)?
- Quinoa (Cooked) has more protein with 4.4g per 100g compared to 2.69g for White Rice (Cooked).
- Which is lower in calories, Quinoa (Cooked) or White Rice (Cooked)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 130 kcal.
- Is Quinoa (Cooked) or White Rice (Cooked) healthier?
- It depends on your goals. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g, while White Rice (Cooked) has 130 calories and 2.69g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Quinoa (Cooked) or White Rice (Cooked)?
- White Rice (Cooked) is leaner with 0.28g of fat per 100g compared to 1.92g.
- Which has more fiber, Quinoa (Cooked) or White Rice (Cooked)?
- Quinoa (Cooked) has more fiber with 2.8g per 100g compared to 0.4g.