Quinoa vs White Rice: Which is Better? Let’s Compare

As a Certified Healthy Coach specializing in nutrition, I spend much time informing people about healthy foods. Quinoa vs white rice are two which I’m often asked about. Let’s answer the most common question asked, which one is better?

Quinoa provides a higher percentage of vitamins, minerals, fiber and antioxidants. It is better for weight loss due to its fewer calories and carbohydrates. Compared to white rice, it has a better glycemic index and is less processed.

This article will include a side-by-side nutrient comparison and determine which one may be better based on the most common goals people have. In addition, I’ll examine their glycemic index, satiety index, tastes, prices, health benefits and if one can substitute for the other.

As a Certified Health Coach many people ask me about food comparisons including rice. I’ve purchased, researched, consumed and used both of these prior to, during and sometimes after writing this article.

Disclaimer: Some of the links in this article are affiliate links which means I may earn a small commission at no extra cost to you. As an Amazon associate I earn from qualifying purchases.

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Quinoa and white rice in a bowl together. — Quinoa and white rice in a bowl together

The Differences Between Quinoa and White Rice

Many people are familiar with rice but they may not know much about their differences other than the color. Therefore, let’s examine what the difference is between the two.

White rice is a grain only containing the endosperm after its bran and germ have been removed. It cooks faster and is softer than the chewier brown rice. Quinoa, although technically a seed, is classified as a whole grain.

Some More Differences Between The Two

Quinoa has a better glycemic index.
White rice costs less.
Quinoa has a better satiety index.
Quinoa has more vitamins and minerals.
Quinoa has more fiber.
Quinoa has fewer calories.
Quinoa tastes nuttier and has a softer texture than the white grain.
Quinoa comes in different colors including red, white and black color. The white rice is a white color.

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

100 grams is 3.5 ounces and slightly more than 1/2 cup. The table above shows both are dense with similar nutrients. At first glance it’s difficult to determine which provides more. 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.

White rice is stripped of the bran and germ which contains a good number of the fiber and nutrients.

For this reason, I almost always use brown rice instead of white. Sometimes at a restaurant I have no choice about the rice and will eat the white variety or try to substitute for vegetables instead.

Getting back to the quinoa and white rice comparison, quinoa provides more nutrients than white rice.

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

Quinoa vs White Rice Calories

White rice contains more calories per 100 grams or 1/2 cup.

Protein

Quinoa contains more protein per 100 grams.

Quinoa vs White Rice Carbs

White rice contains more carbohydrates per 100 grams.

Fiber

Quinoa contains more fiber per 100 grams.

B Vitamins

Quinoa provides a higher percentage of B1, B3, B6, B2 and B9.
White rice provides a higher percentage of B5.

The B vitamins provided include the following:

B1 (thiamin)
B2 (riboflavin)
B3 (niacin)
B5 (pantothenic acid)
B6
B9 (folate)

Magnesium

Quinoa contains more magnesium per 100 grams.

Phosphorus

Quinoa contains more phosphorus per 100 grams.

Potassium

Quinoa contains more potassium per 100 grams.

Iron

Quinoa contains more iron per 100 grams.

Copper

Quinoa contains more copper per 100 grams or 1/2 cup.

Calcium

Quinoa contains more calcium per 100 grams or 1/2 cup.

Zinc

Quinoa contains more zinc per 100 grams or 1/2 cup.

Quinoa and rice mixed together in a bowl. — Quinoa and rice mixed together in a bowl Pin to Pinterest

Which to Choose

Some people may alternate between the two or choose one due to their particular goals. The answer really depends on your personal circumstances and preferences. Let’s take a look at some of the popular goals.

Low Carb or Keto Diets

The goal for most low-carb diets is consuming few carbohydrates while adding more healthy fat and protein. With such a restrictive carbohydrate intake, every gram of carbs may make a difference. Therefore, let’s examine which one has fewer carbohydrates or more healthy fats and protein.

Quinoa is better for low-carb diets due to its fewer carbohydrates. White rice contains 7.3 grams more carbohydrates per 100 gram serving.
Quinoa provides 7.3 fewer grams of carbohydrates per 100 grams.
Quinoa provides 2.02 more grams of protein.

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Weight Loss

Weight loss may be the most popular goal. If you’re trying to lose extra pounds from the midsection area, the number of calories may matter to you. Therefore, let’s examine which is better for weight loss.

Quinoa is better for weight loss due to its fewer calories and more fiber per serving. White rice contains 10 more calories per 100 grams.
Quinoa provides more fiber which has been associated with weight loss. A fiber diet makes a body feel fuller and as a result less food is consumed later.

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Gluten Free

Avoiding any gluten is the main goal for people who wish to follow a gluten free diet or have Celiac disease. Therefore, let’s answer which one is gluten free?

Quinoa and white rice are both naturally gluten free and good for gluten free diets.

Vegan or Vegetarian

If you’re thinking about following a vegan or vegetarian diet consuming dairy products or animal-derived products is important. Knowing which one is vegan or vegetarian friendly may help you choose between the two.

Quinoa and white rice do not contain animal products making them both beneficial for vegans and vegetarians.

Bodybuilding

If you’re trying to gain muscle mass or just tone up, the amount of protein and carbohydrates may make a difference. Let’s take a look at each one and determine which is better for bodybuilding.

Quinoa is better for bodybuilding due to its great number of proteins. White rice does have a little more carbs and calories but the difference doesn’t make up for the extra protein provided by quinoa.

Taste, Texture and Uses

Both quinoa and white rice have diverse cooking applications. Their textures and flavors make them suitable for a variety of dishes, enabling chefs and home cooks to get creative in the kitchen.

Cooking Versatility of Quinoa

Quinoa has a slightly nutty flavor and a fluffy texture when cooked. It can be used in salads, stir-fries, soups, and as a replacement for rice in many dishes.

Quinoa is often used in cold salads, paired with vegetables, nuts, and a light vinaigrette. Its ability to absorb flavors makes it versatile in different cuisines.

In warm dishes, quinoa can be incorporated into stuffed peppers or used as a base for grain bowls. Its protein content and mild flavor also make it a popular choice for vegan and vegetarian recipes.

Cooking Versatility of White Rice

White rice is a staple in many cuisines and can be prepared in numerous ways. Its neutral flavor allows it to be a base for a wide range of dishes.

White rice is commonly found in sushi, stir-fries, and as a side dish for proteins like chicken, beef, or fish. In Asian cuisine, it often accompanies spicy curries and savory stews.

For desserts, white rice can be used to make rice pudding or sweet rice cakes. Its adaptability in both sweet and savory dishes makes it a pantry essential for many households.

Blood Sugar and the Glycemic Index

Avoiding blood sugar spikes is an important part of consuming healthy food. This is true for diabetics or anyone worrying about their health ³. For this reason, the glycemic index of food is important.

The Glycemic Index (GI) is a scale measuring how fast a particular food raises the blood sugar in the blood ⁴. Blood sugar spikes can lead to health complications with the heart, nerves, kidneys and eyes.

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 a better glycemic index than white rice. It is a medium GI food and white rice is a medium to high GI food.

Red and white quinoa boiled for 15 minutes has a glycemic index of 54 and 50.
White rice boiled in water has a glycemic index of 73 and glycemic load of 33.

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. There are different varieties which may have different GI scores.

Dr. Gundry discusses the benefits of quinoa.

Satiety Index

Satiety is a term used to explain the feeling of being full and the loss of appetite which occurs after eating food. The satiety index is a scale showing how full a person feels after eating a certain food.

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 ⁵.

The table below shows the satiety scores of each one and a few other filling foods.

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 rice ⁶.

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%.

In the satiety study, white rice had a slightly better satiety index than brown rice making people feel fuller after eating. High satiety foods are likely to have a high satiety 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).

Health Benefits

Health Benefits of Quinoa

Complete Protein: Quinoa is a complete protein meaning it contains all nine essential amino acids. This makes it valuable for vegetarians and vegans.

High Fiber: With approximately 5 grams of fiber per cup, quinoa helps in digestion and in maintaining a healthy weight.

Rich in Vitamins and Minerals: Quinoa is packed with magnesium, manganese, phosphorus, and folate. It’s also high in antioxidants.

Low Glycemic Index: Quinoa has a low glycemic index, which helps in controlling blood sugar levels. This makes it suitable for people with diabetes.

Gluten-Free: Quinoa is naturally gluten-free, making it a good option for those with celiac disease or gluten intolerance.

Health Benefits of White Rice

Energy Source: White rice is an excellent source of carbohydrates, providing a quick energy boost.

Fortification: Many brands of white rice are fortified with vitamins and minerals like iron and folic acid, which help in preventing anemia and prenatal health issues.

Easy Digestion: White rice is easy on the digestive system, making it suitable for individuals recovering from illnesses or those with digestive problems.

Supports Muscle Function: White rice contains a small amount of protein that helps in muscle repair and growth.

Versatile: Due to its bland flavor, white rice pairs well with various foods, enhancing overall nutrient intake when combined with other healthy ingredients.

Quinoa vs White Rice: Prices

Market Price Comparison

Quinoa generally commands a higher price than white rice. As of 2024, quinoa sells for about $2.50-$3.00 per pound, while white rice retails at around $0.70-$1.00 per pound.

This price discrepancy is attributed to quinoa’s cultivation challenges, shorter growing season, and limited regions viable for production. Conversely, white rice benefits from established cultivation techniques and a broader range of suitable growing environments, which reduce costs.

The cost difference can influence consumer choice, making white rice more affordable for budget-conscious buyers.

If you have any questions to ask me about this article don’t hesitate to comment below or email us. You can find an email on our contact page.