White rice vs quinoa
Side-by-side nutrition comparison per 100g serving: Rice, white, long-grain, regular, enriched, cooked and Quinoa, cooked.
Macronutrient Comparison
Calories
Rice, white, long-grain, regular, enriched, cooked:
130.0kcal
Quinoa, cooked:
120.0kcal
Protein
Rice, white, long-grain, regular, enriched, cooked:
2.7g
Quinoa, cooked:
4.4g
Carbs
Rice, white, long-grain, regular, enriched, cooked:
28.2g
Quinoa, cooked:
21.3g
Fat
Rice, white, long-grain, regular, enriched, cooked:
0.3g
Quinoa, cooked:
1.9g
Values are per 100g serving. Longer bars indicate higher amounts.
Better for Weight Loss
Quinoa, cooked has fewer calories (120 vs 130 kcal)
Better for Muscle Building
Quinoa, cooked has more protein (4.4g vs 2.69g)
Better for Low-Carb Diets
Quinoa, cooked has fewer carbs (21.3g vs 28.2g)
Better for Digestion
Quinoa, cooked has more fiber (2.8g vs 0.4g)
Detailed Nutrition Comparison
| Nutrient | Rice, white, long-grain, regular, enriched, cooked | Quinoa, cooked |
|---|---|---|
| Macronutrients | ||
| Calories | 130 | 120 |
| Protein | 2.7g | 4.4g |
| Carbohydrates | 28.2g | 21.3g |
| Fat | 0.3g | 1.9g |
| Fiber | 0.4g | 2.8g |
| Sugar | — | — |
| Sodium | 1mg | 7mg |
| Vitamins | ||
| Vitamin A | — | — |
| Vitamin C | — | — |
| Vitamin D | — | — |
| Vitamin B12 | — | — |
| Minerals | ||
| Calcium | 10mg | 17mg |
| Iron | 1.2mg | 1.5mg |
| Magnesium | 12mg | 64mg |
| Potassium | 35mg | 172mg |
| Zinc | 0.5mg | 1.1mg |
Green-highlighted values indicate the better option for that nutrient. For calories, carbs, fat, sugar, and sodium, lower is highlighted. For protein, fiber, and micronutrients, higher is highlighted. Both foods' values are from USDA FoodData Central (FDC IDs on each food's page).
Rice, white, long-grain, regular, enriched, cooked
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Quinoa, cooked
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