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Plate
Brown rice, cooked
Brown rice, cooked2
VS
Quinoa, cooked Leader
Quinoa, cooked7

Quinoa, cooked leads 7–2 · 9 categories decided · 1 tie

Brown rice, cooked: 100 g · Quinoa, cooked: 100 g.

The verdict

Quinoa, cooked comes out ahead, winning 7 of 9 nutrient match-ups.

Pick Brown rice, cooked for less sugar and less sodium.

Pick Quinoa, cooked for more protein, more fiber, less saturated fat, more potassium, more calcium, more iron and more magnesium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common servingEqual calories

Head-to-head

  • Energy
    123 kcal
    120 kcal
  • Proteinmore is better
    2.74 g
    4.4 gWIN
  • Carbohydrate
    25.58 g
    21.3 g
  • Fibermore is better
    1.6 g
    2.8 gWIN
  • Total sugarsless is better
    WIN0.24 g
    0.87 g
  • Total fat
    0.97 g
    1.92 g
  • Saturated fatless is better
    0.26 g
    0.23 gWIN
  • Sodiumless is better
    WIN4 mg
    7 mg
  • Potassiummore is better
    86 mg
    172 mgWIN
  • Calciummore is better
    3 mg
    17 mgWIN
  • Ironmore is better
    0.56 mg
    1.49 mgWIN
  • Magnesiummore is better
    39 mg
    64 mgWIN
  • Vitamin Cmore is better
    0 mg
    0 mg
  • Vitamin Dmore is better
    —
    —

Winners are decided by deterministic per-metric rules on the stated basis; ties and missing data don’t score (missing ≠ zero). Educational information only — not medical advice.