Brown Rice vs Quinoa: Which is Better? Let’s Compare
Quinoa is a healthy option becoming more popular. For this reason many of my clients ask about it during my health coaching sessions. Many of them wonder if it’s better than brown rice. Let’s answer, is quinoa better than brown rice?
Quinoa is better than brown rice due to its higher percentage of protein and minerals. Quinoa is a complete protein by providing all nine essential amino acids, brown rice does not. Quinoa has a better glycemic index than brown rice which may result in lower blood sugar levels after consumption.
This article will include a complete comparison of both including a side-by-side nutrient comparison. In addition, I’ll examine their prices, tastes, textures, glycemic index, satiety index, health benefits and if one can substitute for the other.
In addition to coaching clients about both of them, I’ve purchased, researched and consumed both prior to, during and after writing this article.
The Differences
Many people are familiar with rice, but many may not know much about quinoa. Therefore, a common question asked is, what’s the difference between the two?
Brown rice is a whole grain rice with the outer hull removed and the bran and germ layer remaining. Quinoa is the seed from a Chenopodium quinoa plant. Quinoa is not a grain but it is cooked in water and consumed like a grain. Brown rice is also cooked in water but takes longer.
Other differences:
- Brown rice is a light brown color. Common quinoa colors are white, red and black.
- Quinoa provides a higher percentage of protein and minerals.
- Brown rice is lower in calories and total fat.
- Quinoa has a better glycemic index.
- Brown rice has a nuttier flavor and costs less money.
Brown Rice vs Quinoa: Nutrition Comparison
Both provide many of the same nutrients, although there are some important differences.
The following table is a side-by-side comparison of the nutrition facts contained in 100-grams cooked.
| Brown Rice (100 g) | Quinoa (100 g) | |
| Calories | 112 | 120 |
| Protein | 2.32 g | 4.40 g |
| Carbohydrates | 23.5 g | 21.3 g |
| Fiber | 1.8 g | 2.8 g |
| Fat | 0.83 g | 1.92 g |
| Sugar | 0.40 g | 0.87 g |
| Vitamin A | 0 IU | 5 IU |
| Beta-carotene | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin B6 | 0.14 mg | 0.12 mg |
| Vitamin B9 (Folate) | 4 mcg | 42 mcg |
| Vitamin B1 (Thiamin) | 0.10 mg | 0.10 mg |
| Vitamin B2 (Riboflavin) | 0.01 mg | 0.11 mg |
| Vitamin B3 (Niacin) | 1.33 mg | 0.41 mg |
| Vitamin B5 (Pantothenic Acid) | 0.39 mg | 0.33 mg |
| Magnesium | 44 mg | 64 mg |
| Phosphorous | 77 mg | 152 mg |
| Potassium | 79 mg | 172 mg |
| Iron | 0.53 mg | 1.49 mg |
| Copper | 0.08 mg | 0.19 mg |
| Calcium | 10 mg | 17 mg |
| Zinc | 0.62 mg | 1.09 mg |
At first glance it may look like a toss up to determine which one provides a higher percentage of nutrients than the other. Many people would guess rice nutrition. Let’s answer, which one is healthier?
Quinoa is healthier than brown rice due to its higher percentage of fiber, protein and minerals. It has a better glycemic index which means it raises blood sugar less than brown rice. It provides a higher percentage of folate, riboflavin, magnesium, phosphorus, potassium, iron, copper, calcium and zinc than brown rice.
Quinoa is a complete protein by providing all nine essential amino acids, brown rice doesn’t.
Brown rice is healthy also and provides a higher percentage of B6, niacin and B5. It has fewer calories, total fat and sugar.
They both have equal amounts of thiamin. A well-balanced nutrition plan would include both foods. Depending on your goals one may be better than the other. Let’s examine some of those next.
Both foods are part of my nutrition plan. I consume rice a little more because I prefer its taste, texture and more affordable price.
The following video informs you of the nutrient differences between quinoa and rice.
Which to Choose?
One provides more of some nutrients and the other some more of different ones, but both are healthy. Some people may alternate between the two or choose one due to their particular lifestyle goals. Let’s take a look at some of the popular goals.
Gluten Free
If you have celiac disease or choose to follow a gluten free diet, this can make or break your choice. Between the two, lets examine which one is gluten free.
Quinoa, rice and brown rice are naturally gluten free. Therefore, if you require a gluten free diet, both are good options.
In addition, quinoa can be made into flour and used as a substitute for regular flour in gluten free recipes.
My Vitamix blender I use at home can make the flour, almond, cashew or any nut flour in seconds. Check out my blender review here, Vitamix Venturist V1220 Review.
Important: Although both are gluten free, they may come in contact with gluten-containing grains in storage or during transportation. Always check the label of your product to determine if its gluten free.
Weight Loss and Calories
If you want to lose extra pounds from the mid-section, you may wonder which is better for weight loss.
Brown rice is better for weight loss than quinoa due to its 7% fewer calories per 100 grams cooked. Quinoa contains 120 calories per 100 grams. Brown rice contains 112 calories per 100 grams. It also contains fewer fats and sugar than quinoa.
Low-carb or Keto Diet
Carbohydrates may be your number one concern if your goal is a Keto or low-carb diet. If you’re on a low-carb diet, you’ll want to find out which one is lower in carbohydrates.
Quinoa contains 10% less carbohydrates per 100 grams than brown rice making it better for a low-carb diet. Quinoa contains 21.3 grams of carbohydrates per 100 grams cooked. Brown rice contains 23.5 grams of carbohydrates per 100 grams cooked.
Another consideration for low-carb diets is the amount of fat and protein. Brown rice provides 2.32 grams of protein and 0.83 grams of fat per 100 grams. Quinoa provides 1.92 grams of fat and 4.40 grams of protein per 100 grams.
Bodybuilding
If you’re bodybuilding or just have a goal to gain lean muscle mass, there’s a good chance you’re lifting weights at home or the gym. Let’s take a closer look at each food and which one is one better for bodybuilding.
Quinoa is better than rice and brown rice for bodybuilding due to its higher percentage of protein and minerals. Quinoa provides 4.40 grams of protein per 100 grams cooked. Brown rice provides 2.32 grams of protein per 100 grams.
This means it provides 90% more protein per 100 grams cooked. The extra amount of protein and minerals help to repair and build new muscle after exercise.
Quinoa also provides a good amount of carbs. The carbohydrates provide help to fuel energy and increase exercise performance when lifting weights and exercising.
I often eat quinoa during the morning on the days I train at the gym. The carbs help fuel my workout and I’m getting protein at the same time.
Supplements for bodybuilding are expensive, and the costs add up pretty fast. For more details about the prices of both foods check out the cost section of this article.
The info graphic above shows quinoa beats brown rice is most categories and has more protein and fiber..
Glycemic Index
Avoiding blood sugar spikes is an important part of consuming healthy food. This is true for diabetics or anyone worrying about their health3. For this reason, the glycemic index of food is important.
Foods on the GI scale are categorized as:
- Low-GI foods: 55 or under
- Medium-GI foods: 56-69
- High-GI foods: 70 or over
How blood sugars levels are affected:
- Foods with a glycemic index 70 or more cause a quicker spike in blood sugar levels.
- Foods with a glycemic index 56 to 69 cause a moderate spike in blood sugar levels.
- Foods with a glycemic index 55 or less cause a slow spike in blood sugar levels.
Knowing more about the glycemic index of food and how it raises blood sugar, many people wonder which one has a better glycemic index.
Quinoa has the edge a better glycemic index than brown rice making it more desirable for diabetics. Quinoa is a low GI food and brown rice is a medium to high GI food.
- Brown rice boiled for 25 minutes has a glycemic index of 72.
- Red and white quinoa cooked in boiling water for 15 minutes has a glycemic index of 54 and 50.
The glycemic index alone shouldn’t be a reason to pick one food over the other. It’s one piece of the puzzle which may be considered. Always check with a physician as many people may require different nutritional needs.
The following video compares both foods and determines which one helps control blood sugar better.
Satiety Index
The satiety index was developed in 1995 from a study which tested 38 foods. The foods were ranked how they satisfied a person’s hunger. Foods scoring under 100 are considered less filling and foods scoring above 100 are considered more filling ((National Center for Biotechnology Information: A satiety index of common foods)).
The table below shows the satiety scores of a few filling foods including rice.
| Food | Satiety Index Score |
| White bread | 100% |
| Brown rice | 132% |
| White rice | 138% |
| Lentils | 133% |
| Wholemeal Bread | 157% |
| Brown pasta | 188% |
| Oatmeal w/milk | 209% |
In the study, quinoa’s satiety wasn’t included. I researched scientific studies and found the following study which tested the satiety of both.
A study in 2005, by the University of Milan, tested the satiety of quinoa, oats and buckwheat compared to eating rice. All three had a higher satiating efficiency than rice4.
Since rice has satiety scores of 132% and 138%, we may be able to assume quinoa has a higher satiety score more than brown rice and 138%.
High satiety foods are likely to have a high score for the following reasons:
- High in protein.
- High in fiber.
- High in volume (foods containing a lot of water or air).
- Low in energy density (foods low in calories for their weight).
Find out how bulgur compared in my article. Is it better?
Taste and Texture
Besides the goals and nutrients, many people choose one food over the other because of its taste. Since there are some similarities between the two, many people wonder if one tastes better than the other.
Brown rice and quinoa have a mild, neutral flavor and can taste slightly nutty. Brown rice is slightly larger and more substantial making its texture better. Quinoa doesn’t have to be chewed which can take away from the eating experience.
Quinoa has a mild flavor and is unsweet and not bitter. It has a slightly nutty flavor, and its texture is fluffy and chewy. Quinoa which isn’t rinsed or pre rinsed prior to cooking may taste bitter. Red and black quinoa is chewier than the white colored quinoa.
To conduct some original research and get the opinions of real people like you, I decided to poll my clients, readers and people in food groups I belong to. I asked them, which one has a better taste?
- 59% said they preferred the taste of brown rice.
- 37% said they preferred the taste of quinoa.
- 4% said they had no preference or haven’t tasted one of the two.
To conduct more research I setup and participated in a taste test at home. Three out of four of us chose the rice.
Cooking Differences
How to Cook Brown Rice
- Combine rice and water in a pot and bring to a boil.
- Reduce heat to medium and cover.
- Simmer for about 30 minutes or until the water is absorbed.
- Fluff with a fork and serve.
How to Cook Red Quinoa
Most store bought is pre-rinsed, if it is not pre-rinsed, it should be rinsed to avoid a bitter taste.
- In a pot combine 1 cup with 2 cups of water or broth.
- Bring to a rolling boil.
- Reduce heat, cover and simmer until liquid is evaporated (about 15 minutes).
- Let stand 5 minutes then fluff with a fork and serve.
- Salt or add spices to taste.
How to Cook White Quinoa
Most store bought is pre-rinsed, if it is not pre-rinsed, it should be rinsed to avoid a bitter taste.
- In a pot combine 1 cup with 2 cups of water or broth.
- Bring to a rolling boil.
- Reduce heat, cover and simmer until liquid is evaporated (about 10-15 minutes).
- Let stand 5 minutes then fluff with a fork and serve.
- Salt or add spices to taste.
Find out how the different color quinoa compared in my comparison article.
The following video describes how to cook rice easily.
Substitutions
People often wonder if one can substitute for the other?
Quinoa and brown rice can substitute for each other in recipes, side dishes or salads. Although expect a slight change in texture due to the more substantial brown rice. Since both are gluten free they can substitute for each other in gluten free recipes. When substituting use equal amounts called for in the recipe.
Brown rice takes longer to cook which may change the cooking time of the recipe.
The best substitutes for quinoa are:
- Br rice
- Millet
- Barley
- Couscous
- Bulgur
- Lentils
- Amaranth
- Buckwheat
The best substitutes for brown rice are:
- White rice
- Quinoa
- Farro
- Barley
- Buckwheat
- Bulgur wheat
- Millet
- Whole-wheat couscous
- Riced cauliflower
Find out how both of these two color varieties compared to each other in my article.
Which Costs More?
Every trip to the supermarket seems to result in more money spent. The cost of food certainly matters to most people, especially with the rising costs of everything else.
Therefore, the price may sway your decision about which one to use more often. Let’s examine the prices of each one.
Quinoa costs more per serving than brown rice. The average price for quinoa is $0.57 per 1/4 cup. The average price for brown rice is $0.30 per 1/4 cup.
The prices for both foods vary depending on the store, location and sales offered.
Therefore, to conduct some original research, I searched various different stores to compare the price of both foods.
I visited Shoprite supermarket first:
- Wholesome Pantry White Quinoa
- $3.99 per 12 oz bag (7 servings) equaling $0.57 per 1/4 cup serving.
- Wholesome Pantry Tri-Color (White, Red, Black)
- $3.99 per 12 oz bag (7 servings) equaling $0.57 per 1/4 cup serving.
- Br rice
- $2.99 per 12 oz bag (10 servings) equaling $0.30 per 1/4 cup serving.
I then checked Walmart:
- Food to Live White Quinoa
- $10.99 per 1 pound bag
- Food to Live Organic Red Quinoa
- $13.48 per 1 pound bag
- Uncle Ben’s Whole Grain Br Rice
- $8.01 per 1 pound
- Food to Live Organic Br Rice
- $11.49 per 1 pound bag
Health Benefits
The nutrients in both foods are similar just in different percentages. Therefore, the benefits contained in both are similar but also in different degrees of effectiveness. The following describes how each nutrient may benefit health and which food provides the greater percentage.
The Doctor in the following video informs you which is better, the nutrients and benefits of quinoa and brown basmati rice.
Minerals
Quinoa has a significantly higher percentage of every mineral listed in the table above. Let’s take a closer look at some of these minerals and how they benefit health.
Potassium
Potassium helps the body get rid of excess sodium reducing fluid build-up. These help keep systolic and diastolic blood pressure lower ((American Heart Association: How Potassium Can Help Control High Blood Pressure)).
Some medical experts recommend the potassium to sodium ratio of 4:1. Consuming too much sodium or not enough potassium throws off the delicate balance the kidneys need to remove the excess water5.
According to Harvard Health, a number of studies have shown a connection between low potassium levels and high blood pressure6. The more potassium, the more sodium your body will lose.
Check out 13 healthy substitutes in my article, Quinoa Replacements: 13 Healthy Substitutes.
Calcium
Calcium is important for the heart and blood pressure. Harvard Health reports calcium helps maintain blood pressure by helping in the controlling of the relaxing and tightening of blood vessels7.
Calcium also helps the following:
- Help the muscles to function properly.
- Maintain and build strong bones.
- Helps nerve function.
Magnesium
Magnesium helps keep blood pressure levels stable and balanced. Recent scientific research examined previous studies and concluded magnesium supplementation decreased systolic and diastolic blood pressure8.
Magnesium helps control the following:
- Blood pressure
- Nerve function
- Blood sugar
- Insomnia
- Muscle
In the heart and muscles, magnesium competes with calcium to help the muscles relax after contracting. When the body is low in magnesium, calcium can over stimulate the heart muscle’s cells causing a rapid or irregular heartbeat9.
One reason many people supplement with magnesium in the evening is because it helps calm the whole body including blood vessels.
Iron
Iron is essential in the creation of red blood cells and is a necessary part of any healthy diet. Iron is also vital for growth and development, as some hormones need iron to be appropriately balanced10.
Phosphorus
Phosphorus has been shown in scientific studies to help with the following:
- Promote healthy nerve conduction.
- Promote bone and teeth health.
- Help the kidneys remove waste.
- Muscle contraction and recovery.
- Help the body manage and store energy.
Find out how lentils compared in my article. Which one is better?
Vitamins
B Vitamins
Quinoa provides a higher percentage of folate and riboflavin. Rice provides a higher percentage of niacin, B5 and B6. Both contain equal amounts of thiamin. The B vitamins provided include the following:
- B1 (thiamin)
- B2 (riboflavin)
- B3 (niacin)
- B5
- B6
- B9 (folate)
B vitamins help support the following:
- Brain function.
- Red blood cells.
- Nerve function.
- Cardiovascular disease.
- Energy levels.
- Digestion.
A lack of B vitamins has been associated with oxidative stress and neural inflammation.
In a study released in 2018 32 healthy adults were given B vitamin supplementation for six months. The results indicated preliminary evidence B vitamin supplementation reduced oxidative stress and inflammation11.
Complete Protein, Amino Acids & Dietary Fiber
Protein
Both foods are a good source of protein. Protein may help benefit the following:
- Reduce appetite
- Build and repair muscle
- Boost metabolism
- Weight loss
As noted earlier in the nutrition section of the article, quinoa is a complete protein, contains all the essential amino acids and provides 90% more.
Quinoa surpasses brown rice in fiber and protein with a higher content. Quinoa contains more protein than most grains.
Dietary Fiber
Soluble fiber is helpful for many reasons ((National Center for Biotechnology Information: Mechanisms linking dietary fiber, gut microbiota and colon cancer prevention)). What makes fiber soluble is it dissolves in water.
Soluble fiber is known for the following:
- Manage the blood glucose levels which helps decrease the risk of diabetes.
- Aids greatly in weight management because it allows you to feel full faster and eat less.
- Help overall digestive health.
- Helps avoid constipation and have a more regular stool.
If you have any questions about this article don’t hesitate to email us. You can find an email on our contact page.
Read Next – More Quinoa and Rice Food Articles!
Brown vs White Rice: Which is Better? Let’s Compare
Couscous vs Rice vs Quinoa: Which is Better? Let’s Compare
Couscous vs Quinoa: Which is Better? A Complete Comparison
Barley vs Quinoa: Which is Better? A Complete Comparison
Millet vs Quinoa: Which is Better? A Complete Comparison
Quinoa Vs Oatmeal: Which is Better? Let’s Compare
- USDA: Rice, brown, medium-grain, cooked [↩]
- USDA: Quinoa, cooked [↩]
- The University of Sydney: Your GI Shopping Guide [↩]
- Pub Med: Effect on appetite control of minor cereal and pseudo cereal products [↩]
- National Center for Biotechnology Information: The Effect of the Sodium to Potassium Ratio on Hypertension Prevalence: A Propensity Score Matching Approach [↩]
- Harvard Health: Potassium lowers blood pressure [↩]
- Harvard Health: Key minerals to help control blood pressure [↩]
- National Center for Biotechnology Information: Effect of magnesium supplementation on blood pressure: a meta-analysis [↩]
- National Institutes of Health: Magnesium [↩]
- National Institutes of Health: Iron [↩]
- National Center for Biotechnology Information: The Effect of a High-Dose Vitamin B Multivitamin Supplement on the Relationship between Brain Metabolism and Blood Biomarkers of Oxidative Stress: A Randomized Control Trial [↩]