Quinoa vs white rice
Quinoa brings complete protein and fibre; white rice is cheaper and milder.
per 100 g, cooked.
| Nutrient | Quinoa | White rice |
|---|---|---|
| Calories | 120 kcal | 130 kcal |
| Protein | 4.4 g | 2.7 g |
| Carbs | 21 g | 28 g |
| Fibre | 2.8 g | 0.4 g |
| Magnesium | 64 mg | 12 mg |
The verdict
Quinoa delivers more protein (with all nine essential amino acids), more fibre, and more minerals than white rice for fewer calories. White rice is cheaper, milder, and cooks faster. For nutrition per bite, quinoa wins; for budget and neutrality, rice.
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