Nutrition Comparison
Quinoa (Cooked) vs White Rice (Cooked)
Side-by-side nutrition face-off — all values per 100 grams
Calories
120 kcalvs130 kcal
Quinoa (Cooked) wins
Protein
4.4gvs2.7g
Quinoa (Cooked) wins
Fat
1.9gvs0.3g
White Rice (Cooked) wins
Quinoa (Cooked)White Rice (Cooked)
120 kcalCalories130 kcal
4.4gProtein2.7g
21gCarbs28g
1.9gFat0.3g
2.8gFiber0.4g
0.9gSugar0g
7mgSodium1mg
| Nutrient | Quinoa (Cooked) | White Rice (Cooked) | Winner |
|---|---|---|---|
| Calories | 120kcal | 130kcal | Quinoa (Cooked) |
| Protein | 4.4g | 2.7g | Quinoa (Cooked) |
| Carbs | 21g | 28g | White Rice (Cooked) |
| Fat | 1.9g | 0.3g | White Rice (Cooked) |
| Fiber | 2.8g | 0.4g | Quinoa (Cooked) |
| Sugar | 0.9g | 0g | White Rice (Cooked) |
| Sodium | 7mg | 1mg | White Rice (Cooked) |
Full Nutrition Info
Calories in Quinoa (Cooked) →
Full Nutrition Info
Calories in White Rice (Cooked) →
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Frequently Asked Questions
Which has more calories, Quinoa (Cooked) or White Rice (Cooked)?
Quinoa (Cooked) has 120 kcal per 100g while White Rice (Cooked) has 130 kcal per 100g. Quinoa (Cooked) is lower in calories by 10 kcal.
Which has more protein, Quinoa (Cooked) or White Rice (Cooked)?
Quinoa (Cooked) has 4.4g of protein per 100g while White Rice (Cooked) has 2.7g. Quinoa (Cooked) is higher in protein.
Is Quinoa (Cooked) healthier than White Rice (Cooked)?
It depends on your goals. Quinoa (Cooked) has 120 kcal, 4.4g protein, and 1.9g fat per 100g, while White Rice (Cooked) has 130 kcal, 2.7g protein, and 0.3g fat. Choose based on whether you're optimizing for protein, calories, or overall macros.