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Brown rice and quinoa are both that you can easily load up with lean protein and nutritious veggies. But one has more protein, fiber and healthy fats than the other, dietitians say. "They're both considered a grain or in the category of carbohydrates," Julia Zumpano, a registered dietitian with the Cleveland Clinic Center for Human Nutrition, tells TODAY.
com. But, because quinoa is actually a seed, Zumpano says, it has a slightly different nutrient profile than other grains — including brown rice. In terms of calories, brown rice and quinoa are "about the same," Zumpano says.
But you're going to get "more and more in quinoa by equivalent volume," she says, and you're going to get more complete protein, too. Thanks to that and a few other nutritional advantages, with quinoa, "You’re going to get a little more bang for your buck," Theresa Gentile, registered dietitian and spokesperson for the Academy of Nutrition and Dietetics, tells TODAY.com, including unique benefits for .
Brown rice and quinoa are healthy plant-based whole grains that also boast fiber and protein benefits. But, particularly for those or animal protein, quinoa may be a better choice, the experts say. In you'll find: In you'll get: While these two foods are similar, quinoa has almost twice the fiber and protein for around the same amount of calories compared to brown rice.
And, although both are rich in carbohydrates, quinoa contains fewer grams of carbs than brown rice. Keep in mind that quinoa is also naturally gluten-free, so it's suitable for those who prefer or need to avoid gluten. And quinoa is also a complete source of protein, meaning it's one of few plant sources to contain all essential amino acids, Zumpano says, making it an especially beneficial option for those who don't eat animal protein.
As whole grains, brown rice and quinoa both contain a good amount of protein. Brown rice provides about 5 to 6 grams of protein per cup. But, with 8 grams per cup, quinoa comes out on top.
In fact, as TODAY.com explained previously, quinoa has more . Additionally, quinoa "has a good balance of amino acids," Gentile says, which are the compounds that make up protein.
Unlike brown rice, quinoa contains all nine essential amino acids, "meaning amino acids that we have to obtain from our diet and that we cannot make ourselves," Gentile continues. Because it contains all the essential amino acids, quinoa is considered a complete protein. While that's helpful for anyone, it's especially great for vegans and vegetarians who won't get those essential amino acids from animal protein, the experts say.
While brown rice is very low in fat with just 2 grams per cup, quinoa has a little bit more (just over 3 grams per cup). That's because quinoa is technically a seed, Zumpano says. And, , it has more fat than other grains typically contain.
That's Quinoa has a “healthy fatty acid content,” Gentile says, “including some fatty acids that we can’t make." That includes both omega-3 and omega-6 fatty acids, which can have . If you're simply trying to keep your fat intake as low as possible, brown rice would be a better option.
But you'll miss out on the healthy fatty acids that quinoa can provide. You'll get a boost of fiber from either brown rice or quinoa. But, again, quinoa has a slight edge over brown rice in this arena.
In a cup of brown rice, you'll find 3 grams of fiber. And a cup of quinoa will get you 5 grams of fiber. Most adults in the U.
S. don't eat enough fiber. But the nutrient for your gut health as well as cholesterol and blood sugar control, so getting more in your diet from quinoa or brown rice is a great idea.
With more fiber per cup than brown rice, quinoa will help you reach the recommended 25 grams per day a little more easily. Brown rice and quinoa are both grains and, as such, are high in carbohydrates. With about 52 grams of carbs per cup, brown rice has a bit more than the 40 grams you'll find in a cup of quinoa.
While carbs have been , the truth is that everyone needs to eat this macronutrient to power their body. But, depending on your health goals, there are some reasons to reduce the amount of carbohydrates you eat in a day without fully eliminating them from your diet. And, for the carb-conscious, quinoa wins out, the experts say.
It has fewer grams of carbohydrates than brown rice — and supplements that lack of carbs with more satisfying protein and fiber per serving. Both brown rice and quinoa contain plenty of vitamins, minerals and other micronutrients. But they provide different sets of those important compounds.
Zumpano notes that both brown rice and quinoa are generally good sources of brown rice. From brown rice, you can also get a good dose of selenium and magnesium, Gentile says. On the other hand, quinoa "has quite a bit more folate than brown rice," Zumpano says.
You'll also find more vitamin B6 and vitamin E in quinoa than in brown rice, Gentile says. They have about the same amount of calcium, but quinoa also contains magnesium, potassium and phosphorous, Zumpano says, which further boosts its bone health benefits. Quinoa also tends to be , she says.
(However, some rice may be enriched with extra iron.) Both brown rice and quinoa are healthy foods. They're great sources of carbohydrates, protein, fiber and micronutrients.
You can also use them similarly, such as bases for nutrient-packed grain bowls. So you really can't go wrong with including either of these foods in your diet. But, if you have to choose one over the other, quinoa does have a few advantages over brown rice.
Looking at their protein, fiber and fat content, quinoa consistently comes out on top. Quinoa also has two unique advantages over brown rice — especially for those following specific diets. First, for those avoiding gluten, know that quinoa is naturally gluten-free.
You can also buy quinoa flour to use as a gluten-free, nutritious . And, second, quinoa is a great option for because it's a complete protein. It's also higher in iron than brown rice, another nutrient that can be challenging to get enough of without meat or poultry.
“You’re going to get the nutrients that you might be lacking by not eating animal protein,” Gentile says. Quinoa does have a nuttier taste and different texture than that of brown rice. So, if brown rice is a staple in your home, it may take a bit of time to get used to eating more quinoa instead.
"If quinoa is new to you and you're not used to the taste yet, you could also mix (it with brown rice)," Gentile says, adding that some stores carry pre-mixed blends of quinoa and brown rice as well as other grains and legumes..
