For macronutrient ratios, quinoa is heavier in protein, lighter in carbs and heavier in fat compared to white rice per calorie. Quinoa has a macronutrient ratio of and for white rice, for protein, carbohydrates and fat from calories. Macro Ratios from Calories:. Quinoa and white rice contain similar amounts of sugar - quinoa has 0. Both white rice and quinoa are low in saturated fat - white rice has 0.
Quinoa and white rice contain similar amounts of Vitamin A - quinoa has 1. Quinoa has more Vitamin E than white rice - quinoa has 0. Both quinoa and white rice contain significant amounts of thiamin and folate.
White rice and quinoa contain similar amounts of iron - white rice has 1. Quinoa has signficantly more potassium than white rice - white rice has 29mg of potassium per grams and quinoa has mg of potassium. Comparing omega-6 fatty acids, quinoa has more linoleic acid than white rice per grams.
The comparison below is by common portions, e. You can also see a more concrete comparison by weight at equal weight by grams comparison. Note: The specific food items compared are: Quinoa Quinoa, cooked and White Rice Rice, white, medium-grain, enriched, cooked. Souper Sage Login Register.
Quinoa vs. Jump to: Calories and Carbs Protein Fat Vitamins Minerals Omegas Visualize For a quick recap of significant nutrients and differences in quinoa and white rice: Both white rice and quinoa are high in calories. Fast-digesting carbs like white rice also help replenish glycogen stores in depleted muscles after a long or intense workout.
Helps Digestion. While white rice does contain some resistant starch, brown rice contains ample fiber to move things along the digestive tract. The fiber in brown rice may also benefit your gut by feeding helpful microbes. Supports Heart Health. Brown rice is a rich source of dietary fiber, making it a heart-healthy food. It also contains plenty of micronutrients, including vitamins, minerals, phytonutrients, amino acids and antioxidants, that keep your body strong and healthy.
The American Heart Association endorses whole grains as heart-healthy foods, brown rice included. Rice and quinoa have many similarities, but they differ in taste and texture—which could be the deciding factor for many people.
Cooked quinoa should be light and fluffy. The texture is chewy and very distinct. In terms of taste, many people describe a nutty, earthy flavor. Quinoa should be rinsed to remove saponin, a naturally-occurring chemical that coats the grain to ward off insects. But saponin can give it a strong unpleasant taste if it is not rinsed. Rice comes in many varieties, and not all rice varieties taste and feel the same.
Plain white rice and brown rice generally taste rather mild. The texture can be soft and fluffy or chewy, depending on how long you cook rice. Other types of rice, such as wild rice, arborio rice, jasmine rice, black rice and glutinous rice taste and feel different. Both quinoa and rice come in many varieties, so you have plenty of options to meet your nutritional needs, as well as your desired flavor profiles and textures. Quinoa is generally categorized by color. You may also see quinoa flakes, which make a great instant breakfast alternative to quick oats and quinoa flour.
There are literally thousands of varieties of rice. In addition to white and brown rice, here are some common types of rice you can find at the grocery store:. The names on boxed rice typically refer to a region, culture, flavor or specific dish.
For example, you may see Spanish rice, paella, chicken rice, broccoli and cheese rice, rice pilaf, garlic rice and others. Neither quinoa nor rice take much effort to cook. They have similar cooking methods and both generally finish cooking in under a half-hour. Brown rice can take about 45 minutes to cook. When you purchase a bag or box of rice, the packaging will typically include cooking directions.
Make sure to follow the directions on the package. Because rice comes in so many varieties, one method of preparation may not work for all types of rice. In this case, follow the standard ratio for rice preparation: two parts liquid and one part rice. For example, measure out one cup of rice dry and cook it in two cups of liquid. Bring the contents of the pot to a boil. Then, reduce the heat and let the rice and liquid simmer until the rice soaks up all of the liquid.
This typically takes 20 to 30 minutes. Remove any remaining liquid by straining the rice. The cooking method for quinoa is similar to that for rice. You can cook quinoa in any liquid, including water, bone broth or vegetable broth. Quinoa purchased at supermarkets should have specific instructions on the package label, but you can always follow the standard ratio of two parts liquid, one part quinoa. In a pot, bring the quinoa and liquid to a boil, then reduce the heat.
Cover the pot and allow the quinoa to simmer for about 20 minutes or until all of the liquid is soaked up. If you accidentally use too much liquid, strain the quinoa in a fine colander. Many brands recommend soaking or rinsing quinoa prior to cooking it. Most supermarkets, grocery stores and even convenience stores stock many varieties of quinoa, including easy-cook quinoa.
You may also find quinoa from local farmers at markets in your area. The exact cost of quinoa varies depending on your region, where you shop, what varieties you buy and whether you buy in bulk.
Quinoa does tend to be quite pricey compared to rice. Rice is highly accessible. Grocery stores, supermarkets, convenience stores and even drugstores keep many varieties of rice on the shelves.
Even some gas stations sell microwavable or easy-cook rice. To get the most nutrient bang for your buck and limit potential arsenic exposure, eat rice in moderation and enjoy a variety of other whole grains. Rice and quinoa can both be part of a healthy lifestyle. But brown rice is a healthier choice overall, mostly because the fiber helps prevent blood sugar spikes. The health benefits of quinoa and brown rice are similar. Either ingredient can be substituted for white rice in most recipes.
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