Quinoa vs Brown rice
Side-by-side nutrition breakdown per serving.
Nutrition Comparison
Compared using standard USDA serving sizes. Protein Density Score normalizes per 100 calories for a fair efficiency comparison.
| Metric | Quinoa | Brown rice | 🏆 Winner |
|---|---|---|---|
| Protein (per serving) | 8.1g | 4.5g | 🌾 Quinoa |
| Calories (per serving) | 222 | 218 | 🍚 Brown rice |
| Fiber (per serving) | 5.2g | 3.5g | 🌾 Quinoa |
| Fat (per serving) | 3.6g | 1.6g | 🍚 Brown rice |
| Protein Density Score? | 3.6 | 2.1 | 🌾 Quinoa |
| Serving Size | 1 cup cooked quinoa (185 g) | 1 cup cooked brown rice (195 g) | — |
| Calories for 30g Protein | 822 | 1453 | 🌾 Quinoa |
How much for 30g protein?
Which Should You Choose?
🌾Choose Quinoa if you want:
Quinoa has almost twice the protein per cup (8.1g vs 4.8g).
Quinoa has more than double the fiber (5.2g vs 2g).
Quinoa contains all nine essential amino acids, making it complete protein.
Quinoa cooks in 15 minutes vs brown rice's 45 minutes.
Quinoa has fewer calories per cup (222 vs 242).
🍚Choose Brown rice if you want:
Frequently Asked Questions
Yes. Quinoa contains all nine essential amino acids, making it a complete plant protein. Brown rice lacks some amino acids.
Quinoa has more protein and fiber which can increase satiety, plus fewer calories per cup. It's the better choice for weight loss.
Quinoa benefits from rinsing to remove bitter saponins. Brown rice can be soaked to shorten cooking time but it's optional.
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