Quinoa wins in five categories, while brown rice only wins in three. string(23) "Family_Health_Master_DE" ["utm_content"]=> Nutritionally similar to other grains, the Dietary Guidelines for Americans considers quinoa a whole grain and categorizes it as a member of the grains food group. ["in-line"]=> But quinoa has gained a lot of attention in recent years. Riboflavin helps your body break down carbs, fats and proteins to produce energy. ["type"]=> When it comes to the amount of proteins, fiber, calcium, magnesium, iron, phosphorous, zinc, and potassium, quinoa is the clear winner. string(4) "true" string(0) "" }. When it comes to the battle of quinoa vs brown rice, there is a winner. As a complete protein source, quinoa is a great option for vegetarians, vegans, and anyone else who’s trying to cut down on meat consumption while maintaining a balanced diet. The amounts, per half-cup serving, are: For comparison, quinoa also has more calories per half-cup when measuring the content of quinoa vs oatmeal and quinoa vs pasta, according to USDA. Quinoa actually has double the fat content of brown rice. So basically, if you decide to go for those little 3.6 fat grams, you can enjoy a healthy, gluten-free, and nutritious meal. array(11) { Protein is made up of amino acids, some of which your body cannot produce on its own and must come from your diet. string(0) "" ["keyword"]=> The Dietary Guidelines for Americans recommends you consume 10 to 35 percent of your daily calories from protein, which amounts to about 46 grams for adult females and 56 grams for adult men. Working in close collaboration with the University of Pittsburgh Schools of the Health Sciences, UPMC shares its clinical, managerial, and technological skills worldwide through its innovation and commercialization arm, UPMC Enterprises, and through UPMC International. ["exclude-healthbeat"]=> The B vitamins provide energy for many bodily functions including your heart, brain and blood cells. Fiber has many functions. string(0) "" ["buttontext"]=> I understand that by providing my email address, I agree to receive emails from UPMC. string(7) "#ffffff" As well as educating the under-nourished people in the region, Gordon formulated dietary plans to help manage medical conditions including chronic nutrition-related diseases, such as diabetes and hypertension. string(0) "" string(0) "" That's impressive, but quinoa does rice even better, with 21 per cent. All Rights Reserved, 9 Lansdowne Street, Suite 2Boston, MA 02215, This Is How You Can Avoid Cavities, According to a Dentist, A Ranking of Bottled Smoothies, Strictly By Nutritional Content. With few exceptions, quinoa is much more nutrient-dense than brown rice. These include magnesium, potassium, phosphorus, iron, copper and zinc. ["utm_medium"]=> She graduated with honors from New York University and completed her clinical internship at the University of Medicine and Dentistry of New Jersey. string(0) "" ["trigger-send"]=> USDA does not list any vitamin B5 content for quinoa. Quinoa is actually the dicotyledon seeds of the goosefoot plant, but is eaten in a manner similar to a grain. That’s not to say brown rice is totally worthless, it is a good source of nutrition, but quinoa offers a higher nutrient content (including antioxidants), which helps support a superior state of health. }, Video Recipe: Chicken Lettuce Wraps Packed with Protein, Quiz: Myths and Facts About Fruits and Veggies. Regarding taste, white quinoa doesn't taste the same as the white rice you usually eat. diagnosis or treatment. }, array(25) { However, when it comes to finding the healthiest grain with the highest nutritional value, there has always been the undying question: Quinoa vs brown rice. string(0) "" ["converted"]=> Brown rice is a good source of phosphorus, manganese, magnesium, and selenium. string(29) "Information on healthy eating" used as a substitute for professional medical advice, Regarding calories, they are pretty much equal. Neither brown nor white rice is a complete protein. A serving size is one-half cup, or the equivalent of the size of a baseball. Regarding calories, they are pretty much equal. According to USDA, the comparison of fat content, per half cup, is: If you follow a low-carb diet, a serving of quinoa and brown rice are both good food choices. ["subtitle"]=> Quinoa is one of the few plant sources that is a complete protein, which means it contains all nine essential amino acids. What in essence is just the unrefined version of white rice, has proved to be a lot better due to its high levels of protein, vitamins, and manganese. Yes. With his passion for a healthy lifestyle and the desire to help others benefit from proper nutrition and natural remedies, Gordon accepted the international position with CARICOM Regional Food and Nutrition in the Caribbean and moved to Barbados. White rice has the husk, bran, and germ removed, which lowers its nutritional value. Niacin helps keep your skin and nervous system healthy. From a nutritional point of view, quinoa beats brown rice in most categories. Copyright © Quinoa is also known for being an amazing source of protein (twice more than rice), calcium, dietary fiber, and omega-3 fatty acids. One cup of quinoa contains five grams of dietary fiber, but a cup of brown rice has slightly more than six grams of fiber. That email doesn't look right. Even though it takes longer to cook, has a slightly more firm texture, and a stronger flavor —almost nutty— it works as a healthier alternative to the popular grain. It works perfectly as part of cereal, salad, bowl, or even a side dish by itself. That being fiber fills you up and keeps that full feeling longer, you are less likely to eat more than you should. Vitamin B5, or pantothenic acid, is a precursor in the synthesis of coenzyme A, which is essential for many biochemical reactions, including protein and fatty acid synthesis. string(0) "" The grains have a very slight crunch to them and a very light flavor, so it is perfect to have for lunch, dinner, or even breakfast. Because your body is unable to produce some amino acids, it must get them from food sources. This can make it a better choice for weeknight dinners or last-minute … Quinoa and brown rice are fairly interchangeable within recipes as well, though you can expect a slight texture change. Quinoa is higher in dietary fiber than brown rice, with the following content per half-cup serving, according to USDA: Fiber is essential for maintaining the health of your digestive system. string(0) "" A thiamin deficiency can cause weight loss, mental impairments, muscle weakness and ultimately lead to damage to your cardiovascular system. When it comes to truly fueling your body, quinoa is a better choice. string(12) "full-width_3" Moreover, if you have diabetes or struggle with blood sugar spikes, fiber can help keep that in check. string(0) "" ["triggersends"]=> However, they do differ significantly when it comes to their fat content. ["title"]=> Quinoa has nearly twice as much protein, wins hands down in amino acids, and has three to four times more micronutrients (iron, phosphorus, calcium, etc.) It helps your body make and maintain healthy blood cells and is particularly important in the synthesis of DNA. Jill Corleone is a registered dietitian with more than 20 years of experience.