Food compare · 2026
Quinoa (cooked) vs Brown rice (cooked)
Quinoa (cooked) vs Brown rice (cooked) compared per 100 g — use protein density, fat profile, and the goal of the swap to pick.
Per 100 g
Macro table
| Metric | Quinoa (cooked) | Brown rice (cooked) |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbs | 21 g | 26 g |
| Fat | 1.9 g | 1 g |
| Fiber | 2.8 g | 1.6 g |
| Protein per 100 kcal | 3.7 g | 2.2 g |
Reference macros from AskCalories food pages (USDA FoodData Central where available). Your plate still needs portion and cooking-fat edits.
What each is for
Decision rule
Pick quinoa for higher protein and fiber among cooked grains. Pick brown rice when you want a familiar whole-grain rice with a milder protein bump than quinoa.
Pick Quinoa (cooked) when
You want the strongest plant-protein grain of the common supermarket options.
Pick Brown rice (cooked) when
You prefer rice texture and already like brown rice in meal prep.
Caveats
- Cost and cook time differ — quinoa is usually pricier per cooked cup.
Food notes
🌾 Quinoa (cooked)
Higher protein than rice (4.4g vs 2.7g per 100g). Only common grain that's a complete protein.
🍚 Brown rice (cooked)
Slower-digesting than white. Slightly fewer calories per gram cooked. Better for steady energy meals; white rice better post-workout.
AskCalories
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