Quinoa (Cooked)vsWhite Rice (Cooked)

Quinoa (Cooked) has more protein, Quinoa (Cooked) is lower in calories, while White Rice (Cooked) is leaner.

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.

🎯When to Eat What

Goal-based picks for Quinoa (Cooked) vs White Rice (Cooked)

πŸ«„Staying full longer

Quinoa (Cooked) will keep you satisfied longer with 2.8g fiber, 4.4g protein β€” fat and protein slow digestion while fiber adds bulk.

⚑Quick energy boost

White Rice (Cooked) with 28.2g of carbs per 100g provides fast-acting energy β€” great before a workout.

❀️Heart health

Quinoa (Cooked) is the heart-friendlier option with less sodium, more fiber, more potassium.

🍌Electrolytes & cramp prevention

Quinoa (Cooked) provides 172mg of potassium per 100g β€” important for muscle function and hydration.

πŸ†Overall healthier choice

Quinoa (Cooked) edges ahead overall with more fiber, more potassium β€” the more nutritious option for everyday eating.

πŸ”₯Calorie Breakdown

Quinoa (Cooked)
120kcal
Protein15%
Carbs71%
Fat14%
White Rice (Cooked)
130kcal
Protein9%
Carbs89%
Fat2%

πŸ’ͺMacronutrient Comparison

Quinoa (Cooked)White Rice (Cooked)
Proteinβœ“ Quinoa (Cooked)
4.4g
2.7g
Carbohydratesβœ“ White Rice (Cooked)
21g
28g
Total Fatβœ“ White Rice (Cooked)
1.9g
0.28g
Dietary Fiberβœ“ Quinoa (Cooked)
2.8g
0.40g

πŸ•ΈοΈNutrient Profile

Protein9% Β· 5%Fiber10% Β· 1%Vit C0% Β· 0%Iron8% Β· 7%Calcium1% Β· 1%Potassium4% Β· 1%Vit A0% Β· 0%Magnesium15% Β· 3%
Quinoa (Cooked)
White Rice (Cooked)

Values as % of Daily Value (capped at 150%)

πŸ“ŠFull Nutrition Comparison

NutrientQuinoaRice White Long-grain Regular CookedDiff
πŸ’ͺMacronutrients
Calories120kcal6%130kcal7%<0.1kcal
Protein4.4g9%2.7g5%+1.7g
Total Fat1.9g2%0.28g0%+1.6g
Saturated Fat0.23g1%<0.1g0%+0.15g
Cholesterol0mg0%0mg0%β€”
Carbohydrates21g8%28g10%<0.1g
Dietary Fiber2.8g10%0.40g1%+2.4g
Sugars0.87g<0.1g+0.82g
✨Vitamins
Vitamin A0mcg0%0mcg0%β€”
Vitamin C0mg0%0mg0%β€”
Vitamin D0mcg0%0mcg0%β€”
Vitamin E0.63mg4%<0.1mg0%+0.59mg
Vitamin K0mcg0%0mcg0%β€”
Vitamin B60.12mg7%<0.1mg5%+<0.1mg
Vitamin B120mcg0%0mcg0%β€”
Folate42mcg11%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
πŸ”ΆMinerals
Sodium7.0mg0%382mg17%<0.1mg
Calcium17mg1%10mg1%+7.0mg
Iron1.5mg8%1.2mg7%+0.29mg
Potassium172mg4%35mg1%+137mg
Phosphorus152mg12%43mg3%+109mg
Magnesium64mg15%12mg3%+52mg
Zinc1.1mg10%0.49mg4%+0.60mg
Copper0.19mg21%<0.1mg8%+0.12mg
Manganese0.63mg27%0.47mg21%+0.16mg
Selenium2.8mcg5%7.5mcg14%<0.1mcg

πŸ”¬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.

πŸ”—Related Comparisons

❓Frequently 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.
Data from USDA FoodData Central. All values per 100g.