Quick Summary
When to Choose Quinoa
Choose quinoa for complete protein (all 9 essential amino acids), more protein (8g vs 5g per cup), more iron, magnesium, and faster cooking time (15 min vs 45 min).
When to Choose Brown Rice (Cooked)
Choose brown rice for milder flavor, lower price, more familiar texture, and slightly more carbs for energy. Better for kids and picky eaters.
Nutrition Facts Comparison
Side-by-side comparison per undefinedundefined serving:
| Nutrient | Quinoa | Brown Rice (Cooked) | Winner |
|---|---|---|---|
| Calories | 120 | 218 | 🏆 Quinoa |
| Protein | 4.4g | 5g | 🏆 Brown Rice (Cooked) |
| Carbohydrates | 21.3g | 45.8g | |
| Fiber | 2.8g | 3.5g | 🏆 Brown Rice (Cooked) |
| Total Fat | 1.9g | 0g |
Key Vitamins & Minerals
Magnesium
🏆 Brown Rice (Cooked) has 31% more
Which is Better for Your Health Goals?
🎯 Muscle Building
Complete protein with all essential amino acids
Learn more about Muscle Building →🎯 Energy & Vitality
More carbohydrates for sustained fuel
Learn more about Energy & Vitality →Health Benefits Comparison
Quinoa Benefits
- Complete protein source
- Supports muscle growth
- Gluten-free grain alternative
- Rich in antioxidants
- May help control blood sugar
Brown Rice (Cooked) Benefits
- Whole grain with intact bran and germ
- Good source of manganese (88% DV) for metabolism
- Provides selenium (27% DV) for thyroid and immunity
- Contains magnesium (21% DV) for muscle and nerve function
- Rich in fiber (3.5g per cup) for digestive health
Practical Considerations
💰 Cost
Quinoa: Moderate
Brown Rice (Cooked): Moderate
🕒 Preparation
Quinoa: Easy
Brown Rice (Cooked): Easy
📦 Storage
Quinoa: Refrigerate
Brown Rice (Cooked): Refrigerate
🍽️ Versatility
Quinoa: Very versatile
Brown Rice (Cooked): Very versatile
The Bottom Line
Both Quinoa and Brown Rice (Cooked) are nutritious choices with unique benefits. Your choice depends on your specific health goals, dietary preferences, and lifestyle.
Choose Quinoa if: Choose quinoa for complete protein (all 9 essential amino acids), more protein (8g vs 5g per cup), more iron, magnesium, and faster cooking time (15 min vs 45 min).
Choose Brown Rice (Cooked) if: Choose brown rice for milder flavor, lower price, more familiar texture, and slightly more carbs for energy. Better for kids and picky eaters.
Best approach? Include both in your diet to get a wider range of nutrients!
Track Quinoa and Brown Rice (Cooked) in Nutrivio
Compare how Quinoa and Brown Rice (Cooked) fit into your personalized nutrition goals. Track macros, calories, and micronutrients to make informed food choices.
