Food amount
For 200 calories, the comparison uses 166.7 g of quinoa and 153.8 g of white rice.
A closer look at a familiar choice
Quinoa vs. White rice
Per 100 g, cooked quinoa has 120 calories and 4.4 g protein; cooked long-grain white rice (enriched) has 130 calories and 2.7 g protein. Change the basis to see the tradeoffs.
| Nutrient | Quinoa | White rice |
|---|---|---|
| Calorieskcal | 120 | 130 |
| Proteing | 4.4 | 2.7 |
| Carbohydrateg | 21.3 | 28.2 |
| Fatg | 1.9 | 0.3 |
| Fiberg | 2.8 | 0.4 |
| Total sugarsg | 0.9 | 0.1 |
| Sodiummg | 7 | 1 |
| Saturated fatg | 0.2 | 0.1 |
Values change with the amount you choose. A dash means the nutrient was not reported.
The difference at 200 calories.
Protein
Quinoa provides more reported protein at equal calories: 7.3 g for quinoa, compared with 4.1 g for white rice.
Fiber
The fiber amounts are 4.7 g for quinoa and 0.6 g for white rice at 200 calories.
Sodium
At equal calories, the reported sodium amounts are 12 mg and 2 mg respectively. Added salt or a different brand can change this comparison.
Other choices to explore.
| Food | Basis | Calories | Protein | Fiber | Sodium |
|---|---|---|---|---|---|
| Vital wheat glutenUSDA SR Legacy | 100 g | 370 | 75.2 g | 0.6 g | 29 mg |
| Oat bran, cookedUSDA SR Legacy | 100 g | 40 | 3.2 g | 2.6 g | 1 mg |
| Wheat bran, crudeUSDA SR Legacy | 100 g | 216 | 15.6 g | 42.8 g | 2 mg |