Rice, brown, parboiled vs Quinoa
Side-by-side nutrition comparison per serving. See which fits your goals better.
Brown rice and quinoa are both whole-grain alternatives to white rice, but quinoa's nutritional edge is real and measurable. Cooked brown rice delivers 147 calories per 100g with 3.09g protein, 31.3g carbs, and 1.7g fiber. Cooked quinoa provides 120 calories with 4.4g protein, 21.3g carbs, and 2.8g fiber. Quinoa wins on every macro metric: fewer calories, more protein, and more fiber.
Quinoa's status as a complete protein is its defining advantage. All nine essential amino acids are present in balanced proportions, making it uniquely valuable among grains and pseudocereals. Brown rice is low in lysine, requiring complementary protein sources (like beans) to form a complete amino acid profile.
Brown rice has its own merits: a milder flavor that pairs with any cuisine, lower cost per serving, and greater availability worldwide. Its nutty chew works in dishes from sushi bowls to burritos. Quinoa's slightly bitter, grassy taste requires more assertive seasoning and does not integrate as seamlessly into Asian and Latin American recipes. For versatility and cost, brown rice wins; for pure nutritional density, quinoa is superior.
Pro tip
Cook quinoa in chicken or vegetable broth with a bay leaf and a clove of garlic. This eliminates the slight bitterness that turns people off and makes quinoa taste almost like a savory pilaf. A rice cooker works perfectly for quinoa — use a 1:1.5 grain-to-liquid ratio.
Quick Verdict
Best for weight loss
Quinoa
Best for muscle gain
Quinoa
Best for low-carb
Quinoa
Macro Comparison
Rice, brown, parboiled: 100g (100g) | Quinoa: 100g (100g)
147
Rice, brown, parboiled
120
Quinoa
3.09g
Rice, brown, parboiled
4.4g
Quinoa
31.3g
Rice, brown, parboiled
21.3g
Quinoa
0.85g
Rice, brown, parboiled
1.92g
Quinoa
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
8%
Rice, brown, parboiled
15%
Quinoa
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| Nutrient | Rice, brown, parboiled | Quinoa |
|---|---|---|
| Calories | 147 | 120 |
| Protein | 3.1g | 4.4g |
| Carbs | 31.3g | 21.3g |
| Fat | 0.9g | 1.9g |
| Fiber | 1.7g | 2.8g |
| Sugar | 0.15g | 0.87g |
| Sodium | 4mg | 7mg |
| Cholesterol | — | 0mg |
| Saturated Fat | 0.21g | 0.23g |
| Potassium | 61mg | 172mg |
| Vitamin A | — | 0mcg |
| Vitamin C | — | 0mg |
| Calcium | 3mg | 17mg |
| Iron | 0.53mg | 1.49mg |
Which Should You Choose?
For weight loss
Choose Quinoa. With 120 calories and 4.4g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Quinoa. Quinoa delivers 4.4g protein per serving — 1.3g more than Rice, brown, parboiled.
For low-carb diets
Choose Quinoa with 21.3g carbs per serving.
Small grain swaps can shift your daily protein intake by 5-10 grams without changing your meals' overall structure. Sunn helps you see how switching between brown rice and quinoa affects your macro totals across the week.
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Take the free quizCommon Questions
Is Rice, brown, parboiled or Quinoa better for weight loss?
For weight loss, Quinoa is the better choice. Rice, brown, parboiled has 147 calories and 3.09g protein per serving, while Quinoa has 120 calories and 4.4g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Rice, brown, parboiled or Quinoa?
Quinoa has more protein per serving. Rice, brown, parboiled provides 3.09g and Quinoa provides 4.4g of protein.
Can I eat both rice, brown, parboiled and quinoa together?
Yes! Combining rice, brown, parboiled and quinoa gives you 267 calories and 7.49g protein. This combination can work well as part of a balanced meal.