Quinoa vs White rice: What’s The Difference?
Quinoa and white rice 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 quinoa and white rice and help you learn more about their similarities and differences.
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.
White rice
White rice (Oryza sativa) has had its husk, bran, and germ removed, leaving only the starchy endosperm. This process, called milling, makes the rice less nutritious but increases its shelf life and gives it a lighter color and texture.
White rice is a good source of carbohydrates, small amounts of protein, and fiber. It is gluten-free and easy to digest, making it a great option for people with gluten sensitivities or celiac disease.
White 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 and sushi. 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.
White rice is a gluten-free alternative to wheat-based products, making it a good option for people with gluten sensitivities or celiac disease. However, brown rice and other types of whole grains are less nutritious than brown rice, as it has had its bran and germ removed.
White rice is an excellent source of Vitamin B5 (Pantothenic acid).
It also contains a good amount of Vitamin B3 (Niacin) and some Vitamin B1 (Thiamine), Vitamin B2 (Riboflavin), and Vitamin B6 (Pyroxidine).
Quinoa vs White rice Nutrition
Now that we’ve described the origin, taste, and usage of these foods, we can move to the most interesting part – comparing quinoa vs white rice.
This comparison will start by comparing the caloric value of quinoa and white rice and their macronutrients and then go more in-depth by analyzing their vitamin and mineral content.
Quinoa | White rice | |
---|---|---|
Energy | 368 kcal | 360 kcal |
Carbs | 64.2 g | 79.3 g |
Sugar | 1.45 g | 1.88 g |
Fiber | 7 g | 3.3 g |
Protein | 14.1 g | 6.61 g |
Fat | 6.07 g | 0.58 g |
Saturated Fat | 0.706 g | 0.158 g |
Quinoa vs White rice Calories
Most calories in grains come from carbs.
Comparing white rice vs quinoa for weight loss, white rice is slightly lower in calories, with 360 calories per 100 grams, compared to 368 calories per 100 grams of quinoa.
However, both quinoa and white rice can and should be a part of a healthy diet, and neither one shouldn’t be avoided if you’re looking to lose weight.
Quinoa vs White rice Protein
Grains and most grain products, including quinoa and white rice, 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 53% more protein than white rice.
Quinoa has 14.1 grams of protein per 100 grams, while white rice has 6.6 grams of protein per 100 grams.
Quinoa vs White rice 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 quinoa and white rice.
The total amount of carbohydrates is around 19% higher in white rice than in quinoa. It has 79.3 grams per 100 grams, compared to 64.2 grams in quinoa.
There’s less sugar in quinoa than in white rice, 21% precisely.
That said, 100 grams of quinoa contains 1.5 grams of sugar, while the same amount of white rice contains 1.9 grams.
Lastly, let’s take a look at the dietary fiber in quinoa and white rice.
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 white rice which quinoa offers 3.3 grams per 100 gram portion.
Quinoa vs White rice Fats
Like most other grains, quinoa and white rice are low in fat.
Fats in quinoa and white rice are mostly healthy unsaturated fats. They are naturally cholesterol-free and trans-fat-free.
Total fat in quinoa and white rice:
- Quinoa: 6.1 grams per 100 grams
- White rice: 0.6 per 100 grams
Speaking of saturated fats, white rice is 71% lower in saturated fats.
White rice and quinoa contain 0.2 grams and 0.7 grams of saturated fat per 100 grams, respectively.
Quinoa vs White rice Vitamins Content
This section will discuss the vitamin content of quinoa and white rice.
Vitamins are micronutrients, meaning we need only a small amount. However, they are very important for many processes in our bodies.
Quinoa has a higher amount of vitamin A, vitamin B3 (Niacin), vitamin B5 (Pantothenic acid), and vitamin K.
However, white rice has a higher amount of vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), and vitamin E.
Quinoa and white rice contain the same amount of vitamin C, vitamin D, and vitamin B12 (Cobalamin).
The following table shows the exact amount of vitamins quinoa and white rice contain side by side, so you can easily compare them.
Quinoa | White rice | |
---|---|---|
Vitamin A | 14 IU | 62 IU |
Vitamin C | 0 | 0 |
Vitamin D | 0 | 0 |
Vitamin B1 (Thiamine) | 0.36 mg | 0.07 mg |
Vitamin B2 (Riboflavin) | 0.318 mg | 0.048 mg |
Vitamin B3 (Niacin) | 1.52 mg | 1.6 mg |
Vitamin B5 (Pantothenic acid) | 0.772 mg | 1.34 mg |
Vitamin B6 (Pyroxidine) | 0.487 mg | 0.145 mg |
Vitamin B9 (Folate) | 184 µg | 9 µg |
Vitamin B12 (Cobalamin) | 0 | 0 |
Vitamin E | 2.44 mg | 0.37 mg |
Vitamin K | 0 | 0.5 µg |
Quinoa vs White rice 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 quinoa and white rice comparison focuses on their mineral content.
Quinoa is a better source of selenium than white rice.
On the other hand, white rice is a higher amount of calcium, copper, iron, magnesium, manganese, phosphorus, potassium, sodium, and zinc.
Quinoa and white rice contain the same amount of fluoride.
Check out the table below to learn how quinoa and white rice compare when it comes to mineral content.
Quinoa | White rice | |
---|---|---|
Calcium | 47 mg | 9 mg |
Copper | 0.59 mg | 0.11 mg |
Fluoride | 0 | 0 |
Iron | 4.57 mg | 0.8 mg |
Magnesium | 197 mg | 35 mg |
Manganese | 2.03 mg | 1.1 mg |
Phosphorus | 457 mg | 108 mg |
Potassium | 563 mg | 86 mg |
Selenium | 8.5 µg | 78.8 µg |
Sodium | 5 mg | 1 mg |
Zinc | 3.1 mg | 1.16 mg |
The Final Word
This article highlighted the similarities and differences between quinoa and white rice.
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.
Holy Peas has strict sourcing guidelines and draws only from high-quality sources, including peer-reviewed studies, academic research institutions, and medical journals, associations and government institutions. Read more about our process.
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