Quinoa, uncooked vs Rice, white, long-grain, regular, raw, unenriched
Original comparison by NutriVerdict
Bottom line: Quinoa, uncooked is the more nutrient-dense of the two, scoring 68 of 100 to 39 for Rice, white, long-grain, regular, raw, unenriched.
Uncooked quinoa is well ahead of raw white rice on nutrient density, 68 of 100 (rank 16) versus 39 of 100 (rank 55). Per 100 g, quinoa nearly doubles the protein (14.1 g vs 7.13 g) and carries over five times the fiber (7 g vs 1.3 g), while rice has more carbohydrate (80 g vs 64.2 g). Calories are close (368 vs 365) and sodium is identical (5 mg each).
Choose quinoa when protein and fiber per 100 g matter, since it delivers both at a similar calorie cost to rice. Choose white rice when you want a lower-fat, more neutral base with a higher carbohydrate load. One honest note: sugar data isn't available for quinoa in this comparison, so that figure can't be weighed here.
Head to head, per 100 g
| Metric | Quinoa, uncooked | Rice, white |
|---|---|---|
| Nutrient Density Score | 68 | 39 |
| Calories | 368 kcal | 365 kcal |
| Protein | 14 g | 7.1 g |
| Carbohydrate | 64 g | 80 g |
| Dietary fiber | 7 g | 1.3 g |
| Sugars | - | 0.1 g |
| Total fat | 6.1 g | 0.7 g |
| Saturated fat | 0.7 g | 0.2 g |
| Sodium | 5 mg | 5 mg |
| Potassium | 563 mg | 115 mg |
| Calcium | 47 mg | 28 mg |
| Iron | 4.6 mg | 0.8 mg |
| Magnesium | 197 mg | 25 mg |
| Vitamin C | - | 0 mg |
| Vitamin A | 1 ug | 0 ug |
| Vitamin E | 2.4 mg | 0.1 mg |
| Cholesterol | 0 mg | 0 mg |
Source: USDA FoodData Central · Public domain
Frequently asked questions
Is Quinoa, uncooked healthier than Rice, white, long-grain, regular, raw, unenriched?
On our Nutrient Density Score, which measures beneficial nutrients per calorie, Quinoa, uncooked scores higher, 68 of 100 to 39. 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, white, long-grain, regular, raw, unenriched?
Quinoa, uncooked has more protein, 14.1 g per 100 g to 7.1 g.
Which has fewer calories?
Rice, white, long-grain, regular, raw, unenriched is lower in calories, 365 kcal per 100 g to 368 kcal.
Which has more fiber?
Quinoa, uncooked has more dietary fiber, 7 g per 100 g to 1.3 g.