Food comparison · USDA values
Quinoa vs White Rice (Cooked): Calories & Nutrition Compared
Quick answer
Per 100 g, calories are about the same (120 vs 130 kcal), and Quinoa has more protein than White Rice (Cooked) (4.4 vs 2.7 g).
Side by side per 100 g
Equal weights, so the columns compare the foods themselves. The last column shows which food has more, and stays at "About the same" when the gap is too small to matter.
| Per 100 g | Quinoa | White Rice (Cooked) | Difference |
|---|---|---|---|
| Calories | 120 kcal | 130 kcal | About the same |
| Protein per 100 kcal | 3.7 g | 2.1 g | Quinoa +1.6 g |
| Protein | 4.4 g | 2.7 g | Quinoa +1.7 g |
| Carbs | 21.3 g | 28.2 g | White Rice (Cooked) +6.9 g |
| Fat | 1.9 g | 0.3 g | Quinoa +1.6 g |
| Fiber | 2.8 g | 0.4 g | Quinoa +2.4 g |
| Sugars | 0.9 g | 0.1 g | Both low in sugars |
| Sodium | 7 mg | 1 mg | Both low in sodium |
- Protein 15% · 4.4 g
- Carbs 71% · 21.3 g
- Fat 14% · 1.9 g
- Protein 9% · 2.7 g
- Carbs 89% · 28.2 g
- Fat 2% · 0.3 g
Per portion
One USDA household portion of each food. The portions weigh different amounts, so this is the comparison for what ends up on the plate.
| Food | Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Quinoa | 1 cup | 185 g | 222 kcal | 8.1 g | 39.4 g | 3.6 g |
| White Rice (Cooked) | 1 cup | 158 g | 205 kcal | 4.3 g | 44.5 g | 0.4 g |
The difference, worked out
- Quinoa and White Rice (Cooked) have about the same calories per 100 g: 120 vs 130 kcal.
- Quinoa has more protein per 100 g than White Rice (Cooked): 4.4 vs 2.7 g, a difference of 1.7 g.
- White Rice (Cooked) has more carbs per 100 g than Quinoa: 28.2 vs 21.3 g, a difference of 6.9 g.
- Quinoa has more fat per 100 g than White Rice (Cooked): 1.9 vs 0.3 g, a difference of 1.6 g.
- Quinoa has more fiber per 100 g than White Rice (Cooked): 2.8 vs 0.4 g, a difference of 2.4 g.
- Quinoa gives more protein for the same calories: 3.7 vs 2.1 g per 100 kcal, a difference of 1.6 g.
- Quinoa and White Rice (Cooked) have about the same calories per portion: 222 vs 205 kcal (the two portions weigh different amounts).
- Quinoa has more protein per portion than White Rice (Cooked): 8.1 vs 4.3 g, a difference of 3.8 g (the two portions weigh different amounts).
Every figure is computed from the two foods' USDA values, rounded as printed above. A difference is stated only when it is at least 10% of the larger value and clears a small minimum for the nutrient, so tiny gaps are not dressed up as findings.
Our take
Cooked quinoa and cooked white rice are close in calories per 100 g. Quinoa brings more protein and fiber and fewer carbs, and white rice is the lower-fat of the two.
The per-100 g table compares equal weights. The per-portion table compares the amounts people usually count as one serving, which differ in weight, so each answers a different question.
Full amount tables, portions and every nutrient: see Quinoa and White Rice (Cooked).
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Start free on the webValues are USDA averages for the foods as described on their pages; a single piece varies with variety, ripeness and preparation. This is general information, not medical advice. If you are pregnant, under 18 or managing a health condition, talk to a doctor or registered dietitian before changing how you eat.
Source: USDA FoodData Central, Quinoa (FDC 168917) and White Rice (Cooked) (FDC 168878). How we calculate.