Quinoa, uncooked vs Rice, brown, long-grain, raw
Original comparison by NutriVerdict
Bottom line: Quinoa, uncooked is the more nutrient-dense of the two, scoring 68 of 100 to 49 for Rice, brown, long-grain, raw.
Quinoa scores 68 of 100 for nutrient density, well ahead of brown rice at 49. Per 100 g, quinoa delivers nearly double the protein of brown rice (14.1 g vs 7.54 g) and almost twice the fiber (7 g vs 3.6 g), while brown rice carries more carbohydrate (76.2 g vs 64.2 g) for almost identical calories (367 vs 368).
Choose quinoa when you want more protein and fiber without added calories, useful for grain bowls or a heartier side. Choose brown rice when you prefer a milder flavor or a straightforward carbohydrate base for a meal built around other protein sources. Sodium is the same for both at 5 mg per 100 g, so it plays no role here.
Head to head, per 100 g
| Metric | Quinoa, uncooked | Rice, brown |
|---|---|---|
| Nutrient Density Score | 68 | 49 |
| Calories | 368 kcal | 367 kcal |
| Protein | 14 g | 7.5 g |
| Carbohydrate | 64 g | 76 g |
| Dietary fiber | 7 g | 3.6 g |
| Sugars | - | 0.7 g |
| Total fat | 6.1 g | 3.2 g |
| Saturated fat | 0.7 g | 0.6 g |
| Sodium | 5 mg | 5 mg |
| Potassium | 563 mg | 250 mg |
| Calcium | 47 mg | 9 mg |
| Iron | 4.6 mg | 1.3 mg |
| Magnesium | 197 mg | 116 mg |
| Vitamin C | - | 0 mg |
| Vitamin A | 1 ug | 0 ug |
| Vitamin E | 2.4 mg | 0.6 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Quinoa, uncooked healthier than Rice, brown, long-grain, raw?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Quinoa, uncooked scores higher, 68 of 100 to 49. Both can fit a balanced diet; the score reflects nutrients per calorie, not a whole-diet judgement.
Which has more protein, Quinoa, uncooked or Rice, brown, long-grain, raw?
Quinoa, uncooked has more protein, 14.1 g per 100 g to 7.5 g.
Which has fewer calories?
Rice, brown, long-grain, raw is lower in calories, 367 kcal per 100 g to 368 kcal.
Which has more fiber?
Quinoa, uncooked has more dietary fiber, 7 g per 100 g to 3.6 g.