When seeking a nutritious foundation for various dishes, brown rice and quinoa emerge as excellent choices. Both are whole grains offering a range of health benefits. However, a closer examination reveals distinct nutritional advantages of one over the other.
What are the key differences between quinoa and rice?
Quinoa is often labeled a whole-grain carbohydrate due to its similar cooking function and nutrition. Quinoa is a pseudo-grain, a seed from the Chenopodium quinoa plant, and it is not the same plant family as other whole grains.
Rice is the seed of swamp grass belonging to the Oryza genus and the sativa (Asian rice) or glaberrima (African rice) species. The grass belongs to the Poaceae or Gramineae family, also known as grasses, and includes corn, wheat, millets, rye, and barley.
Nutritional Overview
Both brown rice and quinoa are considered carbohydrates and contain approximately the same amount of calories per serving. Quinoa, technically a seed, possesses a different nutrient profile compared to grains like brown rice or oats. Because quinoa has more in common with seeds than grains, you'll get significantly "more protein and more fiber in quinoa by equivalent volume,". The protein in quinoa is considered a plant-based complete protein, which is especially helpful for those who have limited protein sources.
Macronutrient Comparison
A detailed look at the macronutrient content reveals key differences:
Read also: Inspiring Health Transformation
- Calories: Both have about the same amount of calories per serving. In one cup of cooked brown rice you'll find 248 calories, while one cup of cooked quinoa contains 222 calories.
- Protein: Quinoa emerges as the winner with 8 grams of protein per cup compared to brown rice's 5.5 grams.
- Fat: Quinoa has a slightly higher fat content (3.5 grams per cup) than brown rice (2 grams per cup) due to its nature as a seed, containing healthy fatty acid content including some fatty acids that we can’t make. That includes both omega-3 and omega-6 fatty acids, which can have benefits for brain and heart health.
- Carbohydrates: Brown rice contains more carbohydrates (52 grams per cup) than quinoa (40 grams per cup).
- Fiber: Quinoa boasts almost twice the fiber content of brown rice, with 5 grams per cup versus 3 grams.
Vitamins and Minerals
Both brown rice and quinoa are sources of essential vitamins and minerals, but they offer different sets of these micronutrients. Both are generally good sources of several B vitamins. Brown rice provides a good dose of selenium and magnesium, while quinoa has quite a bit more folate, vitamin B6, and vitamin E. They have about the same amount of calcium, but quinoa also contains magnesium, potassium and phosphorous, which further boosts its bone health benefits. Quinoa also tends to be higher in iron.
Specific Nutritional Benefits
Protein Powerhouse: Quinoa
Quinoa stands out as a complete protein, containing all nine essential amino acids. It has a good balance of amino acids, which are the compounds that make up protein. Because it contains all the essential amino acids, quinoa is considered a complete protein. This is particularly beneficial for vegans and vegetarians who may not obtain these amino acids from animal sources.
Healthy Fats in Quinoa
Quinoa's higher fat content, stemming from its seed classification, isn't a drawback. It boasts a healthy fatty acid content, including omega-3 and omega-6 fatty acids, which support brain and heart health.
Fiber Advantage: Quinoa
Quinoa's higher fiber content aids in digestive health, cholesterol control, and blood sugar regulation. With more fiber per cup than brown rice, quinoa will help you reach the recommended 25 grams per day a little more easily.
Carbohydrate Considerations
While both are carbohydrate-rich, quinoa contains fewer grams of carbs than brown rice. For the carb-conscious, quinoa wins out. It has fewer grams of carbohydrates than brown rice - and supplements that lack of carbs with more satisfying protein and fiber per serving. In fact, dietitians previously told TODAY.com that quinoa is one of the best high-protein carbohydrate foods you can eat.
Read also: Chicken and Brown Rice: A Healthy Choice
Health Benefits of Quinoa and Brown Rice
Quinoa: A Nutrient-Rich Seed
Quinoa is a gluten-free, high-fiber seed packed with essential amino acids, vitamins, minerals, and beneficial plant compounds. Quinoa seeds have antioxidants from plant polyphenols that have been studied in their ability to reduce heart disease, neurodegenerative disorders, and type 2 diabetes. Consuming at least two servings of whole grains daily (including quinoa and brown rice) has been found repeatedly in research to substantially reduce your risk of developing diabetes.
A 2021 systematic review evaluated quinoa seed intake and its effect on cardiovascular risk factors in 206 adults. Results showed significant weight loss, reduced waist circumference, fat mass, insulin levels, triglycerides, and cholesterols levels when supplementing with quinoa seeds.
Brown Rice: A Whole Grain Staple
Brown rice is a gluten-free whole grain that is easy to digest and may promote weight loss. Brown rice is high in fiber. Brown rice may help reduce blood pressure. White rice is known for being easy on the tummy. It’s part of the BRAT diet (bananas, rice, applesauce, and toast). This is a bland food diet that is sometimes suggested after you have vomiting or diarrhea.
One study showed that simply adding more fiber to your diet may help some people who have difficulty following other diets lose weight. An older study found that eating brown rice instead of white rice helped reduce dangerous abdominal fat. This may be due to brown rice being low on the glycemic index (meaning it doesn’t spike your blood sugar). More recently, a 2022 meta-analysis concluded that brown rice significantly reduced weight by 1.63 kg (3.6 pounds) and waist circumference by 2.56 cm (1 inch) compared with white rice. Whole grains such as brown rice may help blood pressure by helping you maintain a healthy weight, increasing your potassium, helping your body use insulin effectively, and reducing blood vessel damage. Randomized clinical trials from 2016 and 2018 have shown that a whole grain diet may protect against cardiovascular disease in overweight adults.
Glycemic Index
The glycemic index of quinoa is 50 (on the border between a low glycemic index and moderately high). The average glycemic index for white rice is 73, and the average for brown rice is 65.
Read also: Brown Rice and Weight Management
Potential Downsides
Arsenic in Rice
Most rice contains arsenic, an element found in air, water, and soil. Brown rice is higher in arsenic than white rice. Washing (rinsing) rice before cooking can help reduce arsenic levels.
Cost Consideration
Quinoa costs significantly more than rice. Brown and white rice are similar in price at around $1.70 per two-pound bag of uncooked rice. A two-pound bag of uncooked quinoa is $6.84.
Dietary Considerations
- Gluten-Free: Both quinoa and brown rice are naturally gluten-free, making them suitable for individuals with gluten sensitivities or celiac disease.
- Vegetarian/Vegan: Quinoa's complete protein status makes it an excellent choice for vegetarians and vegans.
Culinary Versatility
Both brown rice and quinoa can be used similarly in various dishes, such as grain bowls, stir-fries, and salads. Quinoa does have a nuttier taste and different texture than that of brown rice. Quinoa is a seed that’s prepared and eaten like a grain, while rice is a traditional grain.