Brown rice and quinoa are both healthy whole grains that provide an easy source of lean protein and nutritious vegetables. But nutritionists say one contains more protein, fiber and healthy fats than the other.
“They’re both considered to be in the grain, or carbohydrate, category,” Julia Zumpano, registered dietitian at the Cleveland Clinic Human Nutrition Center, told TODAY.com. But because quinoa is actually a seed, Zumpano says its nutritional content is slightly different than other grains, including brown rice.
In terms of calories, brown rice and quinoa are “about the same,” Zumpano says. But you’ll also get “more protein and more fiber from the same amount of quinoa,” and you’ll also get a more complete protein, she says.
Because of that and some of quinoa’s other nutritional benefits, “you’re probably getting a little more bang for your buck,” says Teresa Jenn, registered dietitian and Academy of Nutrition spokesperson. Tyle tells TODAY.com: Unique benefits for vegans and vegetarians.
Brown rice and quinoa are healthy plant-based whole grains that also provide fiber and protein benefits. But experts say quinoa may be a better choice, especially for people who avoid gluten and animal proteins.
brown rice nutrition
in 1 cup cooked brown rice Found:
- 248 calories
- 5.5 grams of protein
- 2 grams of fat
- 52 grams of carbohydrates
- 3 grams of dietary fiber
quinoa nutrition
in 1 cup cooked quinoa What you get:
- 222 calories
- 8 grams of protein
- 3.5 grams of fat
- 40 grams of carbohydrates
- 5 grams of dietary fiber
Although these two foods are similar, quinoa has almost twice the fiber and protein compared to brown rice for about the same calories. And while both are rich in carbohydrates, quinoa contains fewer grams of carbohydrates than brown rice.
Note that quinoa is also naturally gluten-free, making it suitable for those who prefer or need to avoid gluten.
Quinoa is also a complete protein source, one of the few plant sources that contains all the essential amino acids, Zumpano says, making it an especially beneficial option for people who don’t eat animal protein.
protein
As whole grains, brown rice and quinoa both contain sufficient amounts of protein. Brown rice contains about 5 to 6 grams of protein per cup. But at 8 grams per cup, quinoa comes out on top.
In fact, as TODAY.com previously explained, quinoa contains more protein than any other grain.
In addition, quinoa “contains a good balance of amino acids,” the compounds that make up proteins, Gentile says. Unlike brown rice, quinoa contains all nine essential amino acids, “meaning amino acids that you must get from your diet and cannot make on your own,” Gentile continues.
Quinoa is considered a complete protein because it contains all the essential amino acids. While this is beneficial for everyone, experts say it’s especially great for vegans and vegetarians who can’t get essential amino acids from animal protein.
fat
Brown rice is very low in fat, at just 2 grams per cup, while quinoa has a little more fat (just over 3 grams per cup). That’s because quinoa is technically a seed, Zumpano said. Also, like other seeds, it contains more fat than is typically found in other grains.
That’s not necessarily a bad thing. According to Gentile, quinoa “contains healthy fatty acids, some of which we can’t make,” which have benefits for brain and heart health. Contains both omega-3 and omega-6 fatty acids.
If you want to keep your fat intake as low as possible, brown rice is a better option. But you’ll be missing out on the healthy fatty acids that quinoa can provide.
fiber
You can get plenty of fiber from brown rice or quinoa. But again, quinoa is slightly better than brown rice in this department.
A cup of brown rice contains 3 grams of dietary fiber. And one cup of quinoa provides 5 grams of dietary fiber.
Most adults in the United States do not consume enough fiber. But this nutrient has important benefits not only for gut health, but also for controlling cholesterol and blood sugar levels, so getting more quinoa and brown rice into your diet is a great idea.
Quinoa has more fiber per cup than brown rice, helping you reach your recommended daily intake of 25 grams a little more easily.
carbohydrates
Brown rice and quinoa are both grains, so they are high in carbohydrates. Brown rice contains about 52 grams of carbohydrates per cup, slightly more than the 40 grams found in one cup of quinoa.
Carbohydrates have gotten a bad rap in recent years, but the truth is everyone needs to consume this macronutrient to strengthen their bodies. However, depending on your health goals, there are several reasons why you can reduce the amount of carbohydrates you consume each day without completely eliminating them from your diet.
And for carb-conscious people, quinoa wins, experts say. With fewer grams of carbohydrates than brown rice, it’s a carbohydrate-deficient supplement that provides satisfying protein and fiber per serving.
vitamins and other nutrients
Brown rice and quinoa are rich in vitamins, minerals, and other micronutrients. However, they provide a different set of important compounds.
Zumpano points out that brown rice and quinoa are generally good sources of brown rice. Brown rice also provides plenty of selenium and magnesium, Gentile says.
Quinoa, on the other hand, “contains significantly more folic acid than brown rice,” Zumpano says. Quinoa also contains more vitamin B6 and vitamin E than brown rice, Gentile says.
Zumpano says quinoa contains about the same amount of calcium, but it also contains magnesium, potassium and phosphorus, which add to the bone health benefits.
Quinoa also tends to be high in iron, she says. (However, some rice may be rich in iron.)
Which is healthier: brown rice or quinoa?Both brown rice and quinoa are healthy foods. It is a good source of carbohydrates, protein, fiber and micronutrients. It can also be used similarly, including as the base for a hearty grain bowl.
So, you can’t go wrong with including any of these foods in your diet. But if you have to choose, quinoa has some advantages over brown rice. When looking at protein, fiber, and fat content, quinoa consistently comes out on top.
Quinoa has two unique benefits over brown rice, especially for people on certain diets.
First, if you’re avoiding gluten, know that quinoa is naturally gluten-free. You can also purchase quinoa flour and use it as a gluten-free and nutritious alternative to traditional flour.
And second, quinoa is a complete protein, so it’s a great option for people who don’t eat animal protein. It’s also richer in iron than brown rice, a nutrient that’s difficult to get enough of without meat or poultry. “You can get nutrients that you may be lacking by not consuming animal protein,” Gentile says.
Quinoa has a nutty flavor and texture that is different from brown rice. So if brown rice is a staple food in your house, it may take some time to get used to eating more quinoa instead.
“If you’re new to quinoa and haven’t gotten used to the taste yet, you can mix it up (with brown rice),” Gentile says, adding that some stores sell pre-mixed quinoa and brown rice blends and quinoa. He added that some places are doing so. other grains and legumes.
