What is the difference between Quinoa vs. Brown Rice?

Here are the key differences between quinoa and brown rice:

Protein Content and Quality
Quinoa is higher in protein compared to brown rice. Per 100g cooked, quinoa contains 4.4g of protein, while brown rice has 2.6g.
Quinoa is a complete protein source, containing all nine essential amino acids, whereas brown rice lacks some essential amino acids.

Fiber Content
Quinoa is richer in fiber, providing 2.8g of fiber per 100g cooked, compared to 1.6g in brown rice.
The higher fiber content in quinoa can aid digestion and promote feelings of fullness.

Micronutrient Profile
Quinoa is more nutrient-dense than brown rice, containing higher amounts of iron, potassium, magnesium, and zinc.
For example, quinoa has 1.5mg of iron per 100g, while brown rice has only 0.56mg.

Fat Content and Quality
Quinoa contains higher levels of healthy unsaturated fats, including omega-3 alpha-linolenic acid (ALA) and omega-6 linoleic acid, compared to brown rice.

Carbohydrate Content
Brown rice has a slightly higher carbohydrate content, with 25.6g per 100g cooked, compared to 21.3g in quinoa.

While both quinoa and brown rice are nutritious whole grain / pseudo cereal options, the key difference lies in quinoa’s superior protein quality, higher fiber content, and more abundant micronutrient profile, particularly in terms of iron, potassium, magnesium, and zinc. Additionally, quinoa provides a better source of healthy unsaturated fats compared to brown rice.