Quinoa vs. Rice: Which is Better?

What Is the Difference 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.^{2, 3}

Quinoa is gluten-free, high in fiber, a complete protein source with all the essential amino acids, a source of vitamins and minerals, and contains beneficial plant compounds for health. Quinoa has unique cooking and food science features, allowing great versatility in many food products.^{2, 3} 

Saponins (beneficial plant compounds) found within the outer seed coat in quinoa can give off a bitter taste. Removal of the outer coat and washing can reduce the bitterness.²

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.^{7, 9} 

Rice (Oryza sativa) is a staple for more than half of the world, with white rice consumed more than brown rice. Rice is gluten-free, contains some protein, vitamins, and minerals, and if using brown rice, contains beneficial fiber.^{5, 6, 10}

After harvest, rice is categorized as white or brown rice. White rice is processed, which removes the bran (or outer layer with many nutrients). Often, white rice is enriched with some of the lost nutrients. Brown rice maintains these nutrients.¹⁰ 

Most people opt for white rice over brown since it is quicker and easier to cook; more people enjoy the taste and its longer shelf life.¹

Which One Is Better: Quinoa or Rice?

Both quinoa and rice have their benefits and place in your diet. Both are gluten-free and an excellent option for people with a gluten intolerance or celiac disease. 

Brown rice and quinoa contain higher amounts of fiber, while white rice contains little fiber. 

White rice contains more folate and iron than brown rice. However, white rice and quinoa have similar amounts of folate and iron. 

Benefits of Quinoa   

Quinoa contains more fiber, minerals, and vitamins than rice. This tiny seed also contains complete protein typically found in animal products. Quinoa is a good protein source for people following a vegetarian diet or avoiding animal products. 

Quinoa seeds have antioxidants from plant polyphenols that have been studied in their ability to reduce heart disease, neurodegenerative disorders, and type 2 diabetes.¹

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.^{11, 12}

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.¹³

Rice Health Factors

Large epidemiological studies have linked refined grain intake, including white rice, to a higher risk of type 2 diabetes. The increased risk was seen at a high intake of white rice daily (above 300 g or more than two cups cooked). 

Brown rice, a lower glycemic index whole grain, is linked to a lower risk of type 2 diabetes. Each 50 g (one-half cup cooked) serving of brown rice daily was associated with a 13% lower risk of type 2 diabetes.¹

Adding beans (pinto, dark red kidney, or black beans) to your white or brown rice reduces glycemic response and helps manage type 2 diabetes and lose weight with food combinations. This mixture also provides you with complete protein without any animal products.¹⁴

Depending on your budget, taste preferences, and health goals, quinoa and rice can provide beneficial nutrients. Some people eat a mixture of quinoa and rice together to gain health benefits and maintain the flavor of rice.

Choosing quinoa and brown rice more often than white rice will provide more health benefits. Pairing these gluten-free carbohydrates with fiber and protein foods will further stabilize your blood sugar levels and keep you full between meals. 

Nutrition

The following tables detail the nutritional differences and similarities in a 1-cup serving of cooked quinoa, enriched white rice, or brown rice.^{4, 5, 6}

Depending on your specific nutrient needs and goals, quinoa or rice is a healthful addition to a balanced diet.

Nutritionally, quinoa and rice have similar calories, saturated fat, cholesterol, natural sugar content, and sodium in one cup of either cooked grain.^{4, 5, 6} 

The key difference is that quinoa contains almost 5 g of fiber in one cup, 18% of your daily fiber needs. Quinoa is lower in carbohydrates compared to rice, which is helpful for those monitoring their intake.⁴ 

Quinoa has 7.5 g of protein, almost double the protein of white rice. Brown rice comes in second with 5.3 g of protein and 3 g of fiber in one cup.^{4, 5, 6}

Quinoa contains a small amount of unsaturated fat compared to rice. Both brown and white rice contain minimal amounts of fat. 

Quinoa is nutritionally superior to white rice. Brown rice falls in the middle. 

Glycemic Index

The glycemic index of quinoa is 50 (on the border between a low glycemic index and moderately high).^{15, 16} 

A glycemic index of 56 to 69 is moderately high or medium-high. The glycemic index is a 100-point scale measuring your blood glucose response after eating a specific food. Quinoa is lower than other carbohydrate foods due to its protein and fiber content.¹⁶

The average glycemic index for white rice is 73, and the average for brown rice is 65. High-glycemic-index foods are 70 and higher.¹⁷

Quinoa has a glycemic index of 50, significantly higher than that of both types of rice. Its fiber and protein content slows the absorption of carbohydrates.

Vitamins

White rice is enriched with vitamins lost during milling (processing), while brown rice and quinoa contain their original nutrients.

Quinoa contains 15% of the daily value of thiamin and riboflavin, 12% of the daily value of vitamin B6, and 18% of the daily value of folate. 

White rice provides 22% of the daily value of thiamin, 15% of the daily value of niacin, and 23% of the daily value of folate. 

Brown rice contains 29% of the daily value of thiamin, 11% of the daily value of riboflavin, 31% of the daily value of niacin, and 14% of the daily value of vitamin B6. 

Both quinoa and rice are good sources of B vitamins.

Minerals

Some minerals are also added to white rice after processing.

Quinoa provides more minerals than white and brown rice. Quinoa contains 14% of the daily value of iron, 26% of the daily value of magnesium, 21% of the daily value of phosphorus, and 37% of the daily value of copper. 

White rice contains 10% of the daily value of iron, 12% of the daily value of copper, and 13% of the daily value of selenium. 

Iron is typically found in green, leafy vegetables such as broccoli, organ meats, red meat, turkey, legumes, and seeds. Quinoa and enriched white rice provide different ways to meet iron needs.

Brown rice contains 18% of the daily value of magnesium, 16% of the daily value of phosphorus, 14% of the daily value of zinc, 23% of the daily value of copper, and 21% of the daily value of selenium. 

Both quinoa and rice contain small amounts of other vitamins and minerals, helping you reach your daily needs.