Quinoa vs Brown Rice

Quinoa is a grain with edible seeds that is well known for its high protein content. Vegetarians or vegans typically turn to this food to ensure they are getting enough protein in their diets. Brown rice is rice that is partially or completely unmilled, keeping more of the nutrients of the grain intact. Both have significant health benefits that should be considered when determining which to include in your diet.

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Nutrition Facts of Quinoa and Brown Rice

Here a nutrients of cooked quinoa vs brown rice chart based one one cup of cooked quniaoa and brown rice.



Brown Rice












15 %























Vitamin B3 (niacin)














Quinoa vs brown rice, which one do you prefer? Both grains offer plenty of health benefits, but quinoa has a larger variety of nutrients, vitamins and minerals even if it has a bit more fat than brown rice. Quinoa is also a bit easier to cook than brown rice and tends to have less arsenic than commercial rice.

Health Benefits of Quinoa

  1. Protein Storeroom. Quinoa has more protein than most other commercial grains as well as eight essential amino acids that make it a complete protein source. Many people looking for an alternative to animal-based protein sources turn to quinoa to meet their needs.
  2. Weight Control. Quinoa is made up of complex carbohydrates, is high in fiber, has a low glycemic index and is low in cholesterol. Those that need items to fill out their heart healthy diet or hope to find foods that will keep them feeling full longer can count on quinoa.
  3. Internal Cleanser/Detoxifier. Because it is a complex carb, quinoa can be used to help move food through the digestive tract more effectively so you are less likely to suffer from bloating and constipation. The high B vitamin content also encourages the liver to remove toxins from the body more effectively.
  4. Bone Builder. Quinoa is good sources of calcium which can help those that are lactose intolerant or vegan ensure that they are getting plenty of this nutrient in their diet.
  5. Brain Food. This grain includes 15 percent of your daily allowance of iron which can help increase your energy levels and brain function. It also has a lot of B vitamins which can keep your mood stable and maintain your brain volume.
  6. Ant-Inflammatory. Studies have indicated that the phenolic acids, polysaccharides, rhamnogalacturonans, arabinans and saponins in quinoa have anti-inflammatory properties.
  7. Type 2 Diabetes Risk Reduction. The nutrient combination in quinoa as well as the anti-inflammatory properties can help reduce the risk of developing type 2 diabetes or reduce symptoms in those already suffering from the disease.
  8. Lower Total Cholesterol. Consuming quinoa can help you lower your cholesterol.
  9. Cancer Risk Reduction. The anti-inflammatory properties of quinoa also help to reduce cardiovascular stress on the cardiovascular system which can in turn reduce your risk of developing cardiovascular diseases like atherosclerosis.
  10. Other Benefits. Quinoa may also reduce your risk of developing colon cancer, decrease your risk of allergic reactions and is an ideal food substitute for those that have allergies to gluten.

Health Benefits of Brown Rice

  1. Antioxidant Protection and Energy Production. A cup of brown rice contains up to 88 percent of your daily value of manganese, which helps you produce energy from carbohydrates and proteins. This also helps you build a key antioxidant that can help protect your body from free radicals.
  2. Weigh Less. Studies have found that women who consumed a lot whole-grains and foods high in fiber like quinoa were much likely to weigh less than those that regularly consumed refined grains.
  3. Cancer Prevention. The high fiber content in brown rice combined with the high doses of selenium help to reduce your risk of developing cancer, particularly colon cancer.
  4. Lower Cholesterol. The natural oils in brown rice help to lower your LDL cholesterol more than similar rice bran oils.
  5. Cardiovascular Benefits for Postmenopausal Women. Consuming whole grains regularly may slow the process of atherosclerosis and stenosis. This is particularly for postmenopausal women that are suffering from cardiovascular disease, high cholesterol or high blood pressure.
  6. Phytonutrients with Health-Promoting Activity. Studies have found that the phytonutrients in brown rice are released before they are absorbed and digested which increases their antioxidant properties. This can help to ward off diseases while preventing damage to tissues throughout the body.
  7. Heart Disease Prevention. The phytonutrients enterolactone and lignan in brown rice are more effective than many other fruit or vegetable sources in protecting the body from cardiovascular damage that can cause heart disease.
  8. Metabolic Syndrome Risk Reduction. Refined grains increase your risk of developing metabolic syndrome and insulin resistance. Replacing these grains with whole grains like brown rice can greatly reduce this risk.
  9. Lower Type 2 Diabetes Risk. Brown rice has plenty of magnesium that encourages healthy glucose management and insulin secretion that can help reduce the risk of developing diabetes.
  10. Other Benefits. The magnesium in brown rice helps lower the risk of migraines, high blood pressure, reduce asthma symptoms, overactive nerves, soreness, fatigue, muscle cramps, tension and increases bone health. The Niacin in brown rice also helps to improve blood vessel dilation, reduces the damage of free radicals and protects against cholesterol attaching to the vascular walls, lowering your risk of atherosclerosis.

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