Brown rice vs Quinoa: How To Choose?

Brown rice and quinoa belong to the grains food group, one of the staple food groups for people on a plant-based diet.

Grains and grain products are an affordable source of carbohydrates, as well as essential vitamins and minerals, including B vitamins (such as thiamin, riboflavin, and niacin), iron, and zinc, minerals that are usually harder to get on a plant-based diet.

They also provide a small amount of protein and healthy fats.

However, it is important to note that whole grains are generally a better source of these nutrients than refined grains.

This article will thoroughly compare brown rice and quinoa and help you learn more about their similarities and differences.

Brown rice

Brown rice (Oryza sativa) is a whole-grain rice that is minimally processed, retaining its nutrient-rich bran and germ layers.

It is a good source of carbohydrates, dietary fibers, vitamins, minerals, and antioxidants. It is particularly high in vitamins B3, B1, B6, and B9 and minerals like manganese, magnesium, and phosphorus. The high fiber content of brown rice has been linked to improved digestion, weight management, and lower cholesterol levels.

Brown rice is a staple food in many cultures and is often used as a side dish, in soups and stews, and as an ingredient in salads, sushi, and other dishes. It is also considered a functional food, as it has been shown to positively impact health when consumed regularly as part of a balanced diet.

Brown rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease.

Brown rice is an excellent source of Vitamin B1 (Thiamine), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin B6 (Pyroxidine).

It also contains Vitamin B9 (Folate) in a small amount.

Quinoa

Quinoa (Chenopodium quinoa) is a grain-like crop grown for its edible seeds.

It is a good source of complete protein, providing all essential amino acids, and also rich in dietary fibers, vitamins, and minerals like magnesium, phosphorus, manganese, and zinc.

Quinoa also contains antioxidants, flavonoids, and anti-inflammatory compounds, which have been linked to various health benefits, including improved blood sugar control, cardiovascular health, and weight management.

It is a versatile ingredient that can be cooked and eaten as a side dish, added to soups and stews, or ground into flour to make breads, pancakes, and other baked goods.

Quinoa is an excellent source of Vitamin B1 (Thiamine), Vitamin B6 (Pyroxidine), and Vitamin B9 (Folate).

It also contains a good amount of Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Vitamin B5 (Pantothenic acid), and Vitamin E.

Brown rice vs Quinoa Nutrition

Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing brown rice vs quinoa.

This comparison will start by comparing the caloric value of brown rice and quinoa and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.

Brown rice vs Quinoa Calories

Most calories in grains come from carbs.

Comparing brown rice vs quinoa for weight loss, brown rice is slightly lower in calories, with 362 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.

However, both brown rice and quinoa can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.

Brown rice vs Quinoa Protein

Grains and most grain products, including brown rice and quinoa, are important sources of plant-based protein.

However, it should be noted that most grains, with the exception of quinoa and buckwheat, for example, are low in lysine and methionine.

That said, you can combine grains with legumes to get a complete protein.

Quinoa offers around 47% more protein than brown rice.

Quinoa has 14.1 grams of protein per 100 grams, while brown rice has 7.5 grams of protein per 100 grams.

Brown rice vs Quinoa Carbs

Counting carbs can be important for some people for different reasons, including blood sugar control, weight management, or athletic performance.

It’s also important for people on a keto diet, so let’s compare the carbs content in brown rice and quinoa.

The total amount of carbohydrates is around 16% higher in brown rice than in quinoa. It has 76.2 grams per 100 grams, compared to 64.2 grams in quinoa.

There’s less sugar in brown rice than in quinoa, 100% precisely.

That said, 100 grams of brown rice contains 0 grams of sugar, while the same amount of quinoa contains 1.5 grams.

Lastly, let’s take a look at the dietary fiber in brown rice and quinoa.

Dietary fiber keeps the digestive system healthy and helps with weight management by promoting a sense of fullness.

With 7 grams of fiber per 100 grams, quinoa is a better source of fiber than brown rice which offers 3.4 grams per 100 gram portion.

Brown rice vs Quinoa Fats

Like most other grains, brown rice and quinoa are low in fat.

Fats in brown rice and quinoa are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.

Total fat in brown rice and quinoa:

• Brown rice: 2.7 grams per 100 grams
• Quinoa: 6.1 per 100 grams

Speaking of saturated fats, brown rice is 29% lower in saturated fats.

Brown rice and quinoa contain 0.5 grams and 0.7 grams of saturated fat per 100 grams, respectively.

Brown rice vs Quinoa Vitamins Content

This section will discuss the vitamin content of brown rice and quinoa.

Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.

Brown rice has a higher amount of vitamin A, vitamin B2 (Riboflavin), vitamin B9 (Folate), and vitamin E.

However, quinoa has a higher amount of vitamin B1 (Thiamine), vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), vitamin B6 (Pyroxidine), and vitamin K.

Brown rice and quinoa contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).

The following table shows the exact amount of vitamins brown rice and quinoa contain side by side, so you can easily compare them.

Brown rice vs Quinoa Minerals Content

Minerals are important for our body to function properly. We need only a small amount of minerals, so they are called micronutrients.

Some minerals, like iron, calcium, zinc, or iodine, are relatively hard to get on a plant-based diet, so it’s important to choose your foods thoughtfully. This part of the brown rice and quinoa comparison focuses on their mineral content.

Brown rice is a better source of calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, and zinc than quinoa.

On the other hand, quinoa is a higher amount of manganese.

Brown rice and quinoa contain the same amount of fluoride.

Check out the table below to learn how brown rice and quinoa compare when it comes to mineral content.

The Final Word

This article highlighted the similarities and differences between brown rice and quinoa.

Grains, also known as cereal grains, are an important source of nutrition for many people around the world. They are a rich source of carbohydrates, which provide energy for the body.

Whole grains contain important vitamins and minerals, such as B vitamins and iron. Whole grains, in particular, are high in dietary fiber and can help with digestion and weight management.

They may also have other health benefits, such as reducing the risk of heart disease, diabetes, and certain types of cancer.

Grains are also a staple food and an important source of food security in many parts of the world.