Quinoa (Cooked)vsWhite Rice (Raw)
Quinoa (Cooked) has 120 calories and 4.4g protein per 100g. White Rice (Raw) has 365 calories and 7.1g protein per 100g White Rice (Raw) has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Quinoa (Cooked) vs White 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.
White Rice (Raw) with 80g of carbs per 100g provides fast-acting energy — great before a workout.
Quinoa (Cooked) is the heart-friendlier option with more fiber, more potassium.
Quinoa (Cooked) provides 172mg of potassium per 100g — important for muscle function and hydration.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Quinoa | Rice White Long-grain Regular Enriched | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 120kcal6% | 365kcal18% | <0.1kcal |
| Protein | 4.4g9% | 7.1g14% | <0.1g |
| Total Fat | 1.9g2% | 0.66g1% | +1.3g |
| Saturated Fat | 0.23g1% | 0.18g1% | +<0.1g |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 80g29% | <0.1g |
| Dietary Fiber | 2.8g10% | 1.3g5% | +1.5g |
| Sugars | 0.87g | 0.12g | +0.75g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 0mcg0% | — |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.63mg4% | 0.11mg1% | +0.52mg |
| Vitamin K | 0mcg0% | 0.10mcg0% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.16mg10% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 231mcg58% | <0.1mcg |
| Thiamin (B1) | 0.11mg9% | 0.58mg48% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | <0.1mg4% | +<0.1mg |
| Niacin (B3) | 0.41mg3% | 4.2mg26% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 5.0mg0% | +2.0mg |
| Calcium | 17mg1% | 28mg2% | <0.1mg |
| Iron | 1.5mg8% | 4.3mg24% | <0.1mg |
| Potassium | 172mg4% | 115mg2% | +57mg |
| Phosphorus | 152mg12% | 115mg9% | +37mg |
| Magnesium | 64mg15% | 25mg6% | +39mg |
| Zinc | 1.1mg10% | 1.1mg10% | — |
| Copper | 0.19mg21% | 0.22mg24% | <0.1mg |
| Manganese | 0.63mg27% | 1.1mg47% | <0.1mg |
| Selenium | 2.8mcg5% | 15mcg27% | <0.1mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 365 kcal for White Rice (Raw) — that's 204% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: White Rice (Raw) has more protein per 100g (7.13g vs 4.4g), but Quinoa (Cooked) delivers more protein per calorie — a more useful measure when calorie budgets matter.
Fat: White Rice (Raw) is the leaner option with 0.66g of total fat per 100g compared to 1.92g.
Key Vitamins: The most notable vitamin differences are in Vitamin K (White Rice (Raw): 0.1mcg vs 0mcg), Niacin (B3) (White Rice (Raw): 4.19mg vs 0.412mg), Vitamin E (Quinoa (Cooked): 0.63mg vs 0.11mg). 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 (White Rice (Raw): 15.1mcg vs 2.8mcg), Iron (White Rice (Raw): 4.31mg vs 1.49mg), Magnesium (Quinoa (Cooked): 64mg vs 25mg). These values are per 100g — per calorie, the lower-calorie option may provide comparable or better nutrition.
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet.
🔗Related Comparisons
More with Quinoa
More with White Rice
❓Frequently Asked Questions
- Which has more protein, Quinoa (Cooked) or White Rice (Raw)?
- White Rice (Raw) has more protein with 7.13g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Quinoa (Cooked) or White Rice (Raw)?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 365 kcal.
- Is Quinoa (Cooked) or White Rice (Raw) healthier?
- It depends on your goals. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g, while White Rice (Raw) has 365 calories and 7.13g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Quinoa (Cooked) or White Rice (Raw)?
- White Rice (Raw) is leaner with 0.66g of fat per 100g compared to 1.92g.
- Which has more fiber, Quinoa (Cooked) or White Rice (Raw)?
- Quinoa (Cooked) has more fiber with 2.8g per 100g compared to 1.3g.