Both Are Healthy, but One Packs Nearly Twice the Protein

When it comes to whole grains, not all are alike. Typically, whole grains—that is, grains that haven’t been processed into flour or a quick-cook version—are great sources of fiber, protein, and antioxidants, and can be beneficial for digestion, cholesterol levels, and more. But each grain is distinct, despite overlapping similarities. 

Quinoa and brown rice are similar healthy grains, with a satisfying nutty, savory flavor and a snappy texture. And though they seem quite alike, they’re both distinctly nutritious in their own special ways. Below, we outline the benefits of quinoa versus brown rice, and when it’s best to eat each one. Spoiler: You can mix them together for top-tier taste and nutrition. 

What is Quinoa?

“Quinoa is a small but strong grain packed with plant-based protein, fiber, and key nutrients like magnesium and iron,” says Stephanie Militano, MS, RD, CSSD. “It is naturally gluten-free, and supports your energy with carbohydrates and protein. A major bonus is that it cooks in just 15 minutes.” 

Here’s the nutritional profile of 100 grams of uncooked quinoa, according to data from the USDA:

Calories: 368 kcal
Protein:  14.1 grams (g)
Total Carbohydrates: 64.2 g
Total Sugars: 0  g
Fiber: 7 g
Fat: 6 g
Calcium: 47 mg
Magnesium: 197 mg
Iron: 4.57 mg
Vitamin B-6: 0.487 mg

“Quinoa is a complete protein, meaning it has all nine essential amino acids, making it a great choice to support your muscles and energy,” Militano continues. “It is a great foundation to a variety of meals. From salads to grain bowls, and sweet or savory breakfast bowls, quinoa does it all.”

What Is Brown Rice? 

“Brown rice is a whole grain that is rich in fiber, B vitamins, and minerals like magnesium. It packs a powerful nutrition punch with complex carbohydrates,” explains Militano. “It helps support digestion, and maintains your energy as a complex, high-fiber carbohydrate source. Think of it as the hearty, wholesome cousin to white rice.”  

Here’s the nutritional profile of 100 grams of long-grain brown rice, according to data from the USDA:

Calories: 366 kcal
Protein: 7.25 grams (g)
Total Carbohydrates: 76.7 g
Total Sugars: 0.4 g
Fiber: 4.3 g
Fat: 3.31 g
Calcium: 8 mg
Magnesium: 115 mg
Iron: 1.24 mg
Vitamin B-6: 0.161 mg 

“I love cooking with brown rice because it is a hearty grain that is a great base for stir fries, soups, and even veggie burgers,” says Militano. “Overall, it is super versatile and budget-friendly.”

Which Whole Grain Is Better for You? 

When it comes to brown rice versus quinoa, the better option is up to you and your lifestyle. “Both are great, but  the ultimate choice depends on what you need,” Militano explains. “Quinoa wins for protein and essential amino acids, while brown rice also offers fiber and vitamins, and is easier on your budget.” 

Basically, you can’t really go wrong when choosing between quinoa and brown rice, it just depends on what you’re looking for. “They are both solid nutrition choices,” Militano concludes. “I recommend mixing up your grains when you can to add a variety of textures and flavors to your plate.”