Food 1
Brown Rice (Cooked)
Grains
112kcal
Calories
2.6g
Protein
22.9g
Carbohydrates
0.9g
Fat
Nutrition comparison
Brown Rice (Cooked) vs Quinoa (Cooked)
A fair side-by-side view using standardized values per 100 grams. Preparation states are shown when available, and values are sourced from the USDA FoodData Central.
Which food fits your goal?
Brown Rice (Cooked) is the lower-calorie option at 112 kcal per 100 g; Quinoa (Cooked) has 8 more kcal per 100 g. Quinoa (Cooked) provides the most protein at 4.4 g per 100 g. Quinoa (Cooked) is higher in fat at 1.9 g per 100 g, which can matter for calorie density. Use the serving calculator on each food page to match the comparison to your actual portion.
Change this comparison
Food 2
Quinoa (Cooked)
Grains
120kcal
Calories
4.4g
Protein
21.8g
Carbohydrates
1.9g
Fat
Direct comparison
What is actually different?
Calories
Quinoa (Cooked) is 7% higher
Brown Rice (Cooked)
112kcal
Quinoa (Cooked)
120kcal
Protein
Quinoa (Cooked) is 69% higher
Brown Rice (Cooked)
2.6g
Quinoa (Cooked)
4.4g
Carbohydrates
Brown Rice (Cooked) is 5% higher
Brown Rice (Cooked)
22.9g
Quinoa (Cooked)
21.8g
Fat
Quinoa (Cooked) is 111% higher
Brown Rice (Cooked)
0.9g
Quinoa (Cooked)
1.9g
Use the numbers for your goal
Compare the standardized per-100 g values first, then choose the serving size that matches your meal and overall calorie or macro target.
Scale the real portion
These values are per 100g. Open either food to calculate the amount you actually plan to eat.
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