Quinoa vs Brown Rice Which one is Healthy
In this post, you see a comparison of quinoa vs brown rice which one is better as per nutrition prospect. Quinoa is the healthiest food in the world. It is eaten from more than 4000 years ago. In last few years, Quinoa gains more popularity due to its nutrition values. Quinoa is high in protein, fiber, iron, calcium and other vitamins and minerals. On the other hand, Brown rice is also popular for its nutrition content in rice species. In this post, I will show you a comparison between quinoa versus brown rice. There are many health benefits of both quinoa and brown rice. Brown rice is a grain and quinoa are a seed its looks like grains. They both are easy to cook foods. Quinoa is a versatile food you can eat it anytime in breakfast, lunch and in dinner.
Quinoa vs Brown Rice
High in protein- Quinoa is high in protein than brown rice. Quinoa contains 4.4 gram of protein, on the other hand, brown rice has only 2.6 gram of protein. Here quinoa wins the competition.
Fiber- Quinoa gives 2.8 g of fiber and Brown rice 1.8 g only. Fiber helps to maintain bowel health.
Total Fats- Brown rice provides 0.9 g of fats as compared to quinoa which gives 1.92 g here brown rice is the winner.
Sugar- Sugar level is low in brown rice as compared to quinoa seeds.
Vitamins and Minerals- Quinoa is rich in vitamins than brown rice. It is rich in Thiamin, Riboflavin, Folate, and Vitamine E than brown rice, It also rich in all minerals than brown rice like Calcium, Iron , Zinc etc. Eating quinoa will help us to get more vitamins and mineral.
Gluten free- Both are gluten free. Peoples with gluten intolerance or want a gluten free food can eat both foods.
Cholesterol- Both are cholesterol free. Both foods are good for the heart.
Cooking- Cooking method is almost same for both. Brown rice takes near about 45 minutes to cook and quinoa takes only 15 minutes to cook. So quinoa is the winner
Based on 2000 calories diet Quinoa Nutrition vs Brown Rice
Value per 100 g
Value per 100 g
|Energy||120 kcal||111 kcal|
|Protein||4.4 g||2.6 g|
|Total Fat||1.92 g||0.9 g|
|Carbohydrate||21.3 g||23 g|
|Fiber||2.8 g||1.8 g|
|Sugars||0.87 g||0.4 g|
|Calcium||17 mg||10 mg|
|Iron||1.49 mg||0.4 mg|
|Magnesium||64 mg||43 mg|
|Phosphorus||152 mg||83 mg|
|Potassium||172 mg||43 mg|
|Sodium||7 mg||5 mg|
|Zinc||1.09 mg||0.6 mg|
|Vitamin C||0 mg||0 mg|
|Thiamin||0.107 mg||0.1 mg|
|Riboflavin||0.11 mg||0 mg|
|Niacin||0.412 mg||1.5 mg|
|Vitamin B-6||0.123 mg||0.1 mg|
|Folate||42 µg||4 µg|
|Vitamin B-12||0 µg||0 µg|
|Vitamin A||0 µg||0 µg|
|Vitamin E||0.63 mg||0 mg|
|Vitamin D||0 IU||0 IU|
|Vitamin K||0 µg||0.6 µg|
|Fatty acids, total saturated||0.231 g||0.2 g|
|Fatty acids, total monounsaturated||0.528 g||0.3 g|
|Fatty acids, total polyunsaturated||1.078 g||0.3 g|
|Cholesterol||0 mg||0 mg|
It’s time to Conclusion- Who is best Quinoa or Brown rice?
Finally, as per above comparison on quinoa vs brown rice. Quinoa is the clean winner. If you want to eat a diet that is high in protein with complete protein and fibers. Quinoa is the best food for you. it is cholesterol free with lots of vitamins and minerals.