USDA-derived comparison
Quinoa (cooked) vs Brown Rice (cooked)
Quinoa (cooked) leads for Phosphorus, Folate and Iron per 100g, while Brown Rice (cooked) holds its own elsewhere.
Who each is for: Choose quinoa (cooked) for phosphorus and folate.
Reviewed 20 July 2026. Generic food data per 100g; brands and preparation vary.
Quinoa (cooked)
Typical serving: 1 cup (185g)
9/100
Brown Rice (cooked)
Typical serving: 1 cup (195g)
5/100
No clear per-100g leads, which is a result in itself.
Full Brown Rice (cooked) pageSide by side, per 100g
The stronger number is highlighted, honestly: higher wins for aim-for nutrients, lower wins for stay-under ones like saturated fat and sodium.
| Nutrient | Quinoa (cooked) | Brown Rice (cooked) |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4 g | 3 g |
| Carbs | 21 g | 26 g |
| Fat | 2 g | 1 g |
| Fiber | 3 g | 2 g |
| Sat fat | 0 g | 0 g |
| Sodium | 7 mg | 4 mg |
| Potassium | 172 mg | 86 mg |
| Calcium | 17 mg | 3 mg |
| Iron | 1.5 mg | 0.6 mg |
| Magnesium | 64 mg | 39 mg |
| Zinc | 1.1 mg | 0.7 mg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 µg | 0 µg |
| Vitamin B12 | 0 µg | 0 µg |
| Folate | 42 µg | 9 µg |
Servings differ: 1 cup of quinoa (cooked) is about 185g, 1 cup of brown rice (cooked) about 195g. Scale accordingly before deciding anything on the 100g basis alone.
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