Food compare · 2026
Quinoa (cooked) vs White rice (cooked)
Quinoa (cooked) vs White 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) | White rice (cooked) |
|---|---|---|
| Calories | 120 kcal | 130 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbs | 21 g | 28 g |
| Fat | 1.9 g | 0.3 g |
| Fiber | 2.8 g | — |
| Protein per 100 kcal | 3.7 g | 2.1 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 when you want more protein and fiber in the grain slot. Pick white rice when you want a cheaper, more neutral, faster-digesting carb.
Pick Quinoa (cooked) when
Plant-forward plates where the grain should contribute meaningful protein.
Pick White rice (cooked) when
Training carbs, sushi-style bowls, or recipes built around white rice texture.
Caveats
- Both are cooked references — dry weights are not interchangeable with cooked cups.
Food notes
🌾 Quinoa (cooked)
Higher protein than rice (4.4g vs 2.7g per 100g). Only common grain that's a complete protein.
🍚 White rice (cooked)
Easy to digest, fast-acting carb — great around training. Brown rice has more fiber but similar calories.
AskCalories
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