Quinoa vs White Rice Nutrition Facts

As a Certified Healthy Coach specializing in nutrition, many people ask me about nutrition facts for healthy foods like quinoa and white rice. Let’s answer the most common question asked, which one has more nutrients?

Quinoa has a higher percentage of protein, fiber, vitamin A, B6, folate, thiamin, riboflavin, B3, magnesium, phosphorus, potassium, iron, copper, calcium and zinc than white rice. It has fewer calories, carbs and a better glycemic index. White rice contains more B5 and fewer total fat and sugar.

This article will include a side-by-side nutrient comparison. In addition, due to their nutrients, I’ll determine which one may be better based on the most common goals people have.

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Quinoa vs White Rice: Nutrient Comparison

The following table is a side-by-side comparison of the nutrients contained in 100-grams of each one, medium grain and cooked.

	Quinoa – Cooked (100 g)	White Rice – Cooked (100 g)
Calories	120	130
Protein	4.40 g	2.38 g
Carbohydrates	21.3 g	28.6 g
Fiber	2.8 g	0.4 g
Fat	1.92 g	0.21 g
Sugar	0.87 g	0.05 g
Vitamin A	5 IU	0 IU
Beta-carotene	0 mcg	0 mcg
Vitamin C	0 mg	0 mg
Vitamin B6	0.12 mg	0.05 mg
Vitamin B9 (Folate)	42 mcg	2 mcg
Vitamin B1 (Thiamin)	0.10 mg	0.02 mg
Vitamin B2 (Riboflavin)	0.11 mg	0.02mg
Vitamin B3 (Niacin)	0.41 mg	0.40 mg
Vitamin B5 (Pantothenic Acid)	0.33 mg	0.41 mg
Magnesium	64 mg	13 mg
Phosphorous	152 mg	37 mg
Potassium	172 mg	29 mg
Iron	1.49 mg	0.20 mg
Copper	0.19 mg	0.04 mg
Calcium	17 mg	3 mg
Zinc	1.09 mg	0.42 mg

Nutrient Resources ^{1 2}

Quinoa Has More Nutrients

The table above shows quinoa and white rice are dense with similar nutrients. Let’s examine which one, quinoa vs white rice, has more nutrients.

Quinoa has a higher percentage of protein, fiber, vitamin A, B6, folate, thiamin, riboflavin, B3, magnesium, phosphorus, potassium, iron, copper, calcium and zinc than white rice. It has fewer calories, carbs and a better glycemic index.

White rice contains more B5 and fewer total fat and sugar.

Let’s take a closer look at each nutrient and determine how much more each rice contains.

Caloric Content Comparison

When comparing calorie content, white rice generally provides more calories per serving than quinoa.

• White Rice: Approximately 130 calories per 100 grams.
• Quinoa: Around 120 calories per 100 grams.

The difference is minimal, making both viable options depending on dietary needs. White rice is often consumed by those needing higher calorie intake, while quinoa is favored for its nutrient density despite its slightly lower caloric content.

Quinoa fewer calories make it the better option for weight loss.

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Macronutrient Profiles

Quinoa and white rice differ significantly in their macronutrient composition.

• Quinoa:
  • Protein: 4.4 grams per 100 grams
  • Fat: 1.9 grams per 100 grams
  • Carbohydrates: 21.3 grams per 100 grams
• White Rice:
  • Protein: 2.4 grams per 100 grams
  • Fat: 0.2 grams per 100 grams
  • Carbohydrates: 28.7 grams per 100 grams

Quinoa provides more protein and fat, making it a more balanced option and better for bodybuilding. White rice is primarily a carbohydrate source.

Quinoa is better for low-carb diets due to its fewer carbohydrates. White rice contains 7.4 grams more carbohydrates per 100 gram serving.

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Vitamin and Mineral Content Analysis

Quinoa offers a richer set of vitamins and minerals compared to white rice.

• Quinoa:
  • Magnesium: 64 mg per 100 grams
  • Iron: 1.49 mg per 100 grams
  • Potassium: 172 mg per 100 grams.
  • Calcium: 17 mg per 100 grams.
  • Zinc: 1.09 mg per 100 grams.
  • Copper: 0.19 mg per 100 grams.
  • B Vitamins: Has more B1, B2, B3, B6 and B9.
• White Rice:
  • Magnesium: 25 mg per 100 grams
  • Iron: 0.2 mg per 100 grams
  • Potassium: 29 mg per 100 grams.
  • Calcium: 3 mg per 100 grams.
  • Zinc: 0.42 mg per 100 grams.
  • Copper: 0.04 mg per 100 grams.
  • B Vitamins: Has more B5

Quinoa’s mineral content, particularly in iron and magnesium, surpasses that of white rice, making it advantageous for those needing these nutrients.

Fiber and Amino Acid Composition

Fiber content and amino acid profiles further distinguish these foods.

• Quinoa:
  • Fiber: 2.8 grams per 100 grams
  • Amino Acids: Complete profile, including lysine
• White Rice:
  • Fiber: 0.4 grams per 100 grams
  • Amino Acids: Lacks some essential amino acids

Quinoa’s higher fiber content contributes to better digestive health. Its complete amino acid profile also provides comprehensive protein needs, which white rice does not fully meet.

Read More Rice and Quinoa Articles

Couscous vs Rice vs Quinoa: Which is Better?

Quinoa vs White Rice: A Full Comparison

Millet vs Quinoa: Which is Better? A Complete Comparison

1. USDA: Rice, white, medium-grain, cooked, unenriched[↩]
2. USDA: Quinoa, cooked[↩]