Brown Rice vs Quinoa: Nutrition Comparison
A detailed side-by-side comparison of brown rice and quinoa, including calories, macronutrients, and which is better for your dietary goals.
Calorie & Macro Comparison
When comparing brown rice and quinoa per serving, brown rice contains 6 fewer calories (3% less). Here is how they stack up across all major nutrients:
| Nutrient | Brown Rice (1 cup cooked (195g)) | Quinoa (1 cup cooked (185g)) | Winner |
|---|---|---|---|
| Calories | 216 | 222 | Brown Rice Lower |
| Protein | 5.0g | 8.1g | Quinoa More |
| Carbs | 45.0g | 39.0g | Quinoa Lower |
| Fat | 1.8g | 3.6g | Brown Rice Lower |
| Fiber | 3.5g | 5.2g | Quinoa More |
Per 100g Comparison
Comparing per 100 grams gives a standardized view that accounts for different serving sizes. This is especially useful when deciding how much of each food to include in your meals.
| Per 100g | Brown Rice | Quinoa |
|---|---|---|
| Calories | 110.8 | 120.0 |
| Protein | 2.6g | 4.4g |
| Carbs | 23.1g | 21.1g |
| Fat | 0.9g | 1.9g |
| Fiber | 1.8g | 2.8g |
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Visual Comparison
See how brown rice and quinoa compare at a glance with these charts:
Which Is Better For...
Weight Loss Quinoa
Quinoa wins for weight loss with a better overall calorie-to-nutrient ratio. When trying to lose weight, choosing foods with fewer calories and more fiber helps you stay full longer without consuming excess energy. Brown Rice has 216 calories per serving with 3.5g of fiber, making it a solid option for anyone watching their calorie intake. That said, both foods can fit into a weight loss diet when portioned correctly.
Muscle Building Quinoa
Quinoa is the better choice for muscle building with 8.1g of protein per serving compared to 5.0g. Protein is the primary macronutrient responsible for muscle repair and growth. To maximize muscle protein synthesis, aim for 1.6 to 2.2 grams of protein per kilogram of body weight daily. Pairing your protein source with resistance training is essential for the best results. Both brown rice and quinoa can contribute to your daily protein target as part of a balanced diet.
Low-Carb / Keto Quinoa
Quinoa is more suitable for low-carb diets with only 39.0g of carbs per serving versus 45.0g. On a standard ketogenic diet, you aim for 20 to 50 grams of net carbs per day. Choosing the lower-carb option lets you stay within your carb budget while still enjoying the other nutritional benefits. Keep in mind that net carbs equal total carbs minus fiber, so a food with high fiber relative to its total carbs is even more keto-friendly.
Key Takeaways
Both brown rice and quinoa have their place in a healthy diet. Here is a quick summary to help you decide:
- ✓ Brown Rice has 216 calories, 5.0g protein, 45.0g carbs, and 1.8g fat per 1 cup cooked (195g).
- ✓ Quinoa has 222 calories, 8.1g protein, 39.0g carbs, and 3.6g fat per 1 cup cooked (185g).
- ✓ For weight loss, quinoa has the edge.
- ✓ For muscle building, quinoa provides more protein.
- ✓ For low-carb diets, quinoa is the better pick.
The best food is the one that fits your personal goals, preferences, and overall meal plan. Use the Calory app to track both foods and see how they fit into your daily targets.
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