Quinoa, cooked vs White rice, cooked

Leader

Quinoa, cooked6

White rice, cooked3

Quinoa, cooked leads 6–3 · 9 categories decided · 1 tie

Each value is per 100 g edible portion.

The verdict

Quinoa, cooked comes out ahead, winning 6 of 9 nutrient match-ups.

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

Pick White rice, cooked for less sugar, less saturated fat and less sodium.

Evenly matched on vitamin C.

Equal weight (per 100 g)Common serving Equal calories

Head-to-head

Energy
120 kcal
130 kcal
Proteinmore is better
WIN4.4 g
2.69 g
Carbohydrate
21.3 g
28.17 g
Fibermore is better
WIN2.8 g
0.4 g
Total sugarsless is better
0.87 g
0.05 gWIN
Total fat
1.92 g
0.28 g
Saturated fatless is better
0.23 g
0.08 gWIN
Sodiumless is better
7 mg
1 mgWIN
Potassiummore is better
WIN172 mg
35 mg
Calciummore is better
WIN17 mg
10 mg
Ironmore is better
WIN1.49 mg
1.2 mg
Magnesiummore is better
WIN64 mg
12 mg
Vitamin Cmore is better
0 mg
0 mg
Vitamin Dmore is better
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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.