Quinoa vs. White Rice

Nutrition comparison of Cooked Quinoa and Cooked White Rice


Ever wonder how your favorite foods stack up against each other in terms of nutrition?

We compared the nutritional contents of cooked quinoa versus cooked white rice (100g each) below using 2020 USDA and NIH data[1].

For a quick recap of significant nutrients and differences in quinoa and white rice:

  • Both white rice and quinoa are high in calories.
  • Quinoa has more riboflavin and Vitamin B6, however, white rice contains more niacin and pantothenic acid.
  • Quinoa has signficantly more potassium than white rice.
  • Quinoa is a great source of dietary fiber.
Detailed nutritional comparison of quinoa and white rice is analyzed below. You can also visualize the nutritional comparison for a custom portion or serving size and see how the nutrition compares.

USDA sources for nutritional information: Quinoa (Quinoa, cooked) and White Rice (Rice, white, medium-grain, enriched, cooked) . Have a correction or suggestions? Shoot us an email.


Image of Quinoa src
Image of White Rice src

Here's an infographic summarizing the nutritional differences between quinoa and white rice. marks particularly rich nutrients.


Calories and Carbs

calories

Both white rice and quinoa are high in calories. White rice has a little more calories (8%) than quinoa by weight - white rice has 130 calories per 100 grams and quinoa has 120 calories.

For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to white rice per calorie. Quinoa has a macronutrient ratio of 15:71:15 and for white rice, 8:91:2 for protein, carbohydrates and fat from calories.

Macro Ratios from Calories:

Quinoa White Rice
Protein 15% 8%
Carbohydrates 71% 91%
Fat 15% 2%
Alcohol ~ ~

carbohydrates

Quinoa has 25% less carbohydrates than white rice - white rice has 28.6g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.

dietary fiber

Quinoa is a great source of dietary fiber and it has 833% more dietary fiber than white rice - white rice has 0.3g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.

sugar

Quinoa and white rice contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and white rice does not contain significant amounts.



Protein

protein

Quinoa has 85% more protein than white rice - white rice has 2.4g of protein per 100 grams and quinoa has 4.4g of protein.

Fat

saturated fat

Both white rice and quinoa are low in saturated fat - white rice has 0.06g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.

Vitamins

Vitamin A

Quinoa and white rice contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and white rice does not contain significant amounts.

Vitamin E

Quinoa has more Vitamin E than white rice - quinoa has 0.63mg of Vitamin E per 100 grams and white rice does not contain significant amounts.

The B Vitamins

Quinoa has more riboflavin and Vitamin B6, however, white rice contains more niacin and pantothenic acid. Both quinoa and white rice contain significant amounts of thiamin and folate.

Quinoa White Rice
Thiamin 0.107 MG 0.167 MG
Riboflavin 0.11 MG 0.016 MG
Niacin 0.412 MG 1.835 MG
Pantothenic acid ~ 0.411 MG
Vitamin B6 0.123 MG 0.05 MG
Folate 42 UG 58 UG

Minerals

calcium

Quinoa has 467% more calcium than white rice - white rice has 3mg of calcium per 100 grams and quinoa has 17mg of calcium.

iron

White rice and quinoa contain similar amounts of iron - white rice has 1.5mg of iron per 100 grams and quinoa has 1.5mg of iron.

potassium

Quinoa has signficantly more potassium than white rice - white rice has 29mg of potassium per 100 grams and quinoa has 172mg of potassium.

Omega-3 and Omega-6

omega 3s

For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than white rice per 100 grams.

Quinoa White Rice
alpha linoleic acid 0.085 G 0.01 G
DHA 0.015 G ~
Total 0.1 G 0.01 G

omega 6s

Comparing omega-6 fatty acids, quinoa has more linoleic acid than white rice per 100 grams.

Quinoa White Rice
linoleic acid 0.974 G 0.046 G
other omega 6 0.003 G ~
Total 0.977 G 0.046 G



Customize your serving size


The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.

Note: The specific food items compared are: Quinoa (Quinoa, cooked) and White Rice (Rice, white, medium-grain, enriched, cooked) .

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