Which has more protein, quinoa or white rice?

Quinoa has more protein — 4.4 g vs 2.9 g per 100 g.

Which has fewer calories?

Quinoa has fewer calories — 120 vs 123 per 100 g.

What's the main difference between quinoa and white rice?

Per 100 g, quinoa has 120 calories and 4.4 g protein, while white rice has 123 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.

Food comparison

Quinoa vs White rice

Per 100 g, quinoa has 120 calories and 4.4 g protein; white rice has 123 calories and 2.9 g protein. The full breakdown is below.

Nutrient

Quinoa

White rice

Calories

120 kcal

123 kcal

Protein

4.4 g

2.9 g

Total carbs

21.3 g

26.1 g

Fiber

2.8 g

0.9 g

Total sugars

0.9 g

0.1 g

Total fat

1.9 g

0.4 g

Saturated fat

0.2 g

0.1 g

Sodium

7 mg

2 mg

Potassium

172 mg

56 mg

Higher value in each row is shown in green. Comparison is fairest per 100 g.

Questions

Which has more protein, quinoa or white rice?: Quinoa has more protein — 4.4 g vs 2.9 g per 100 g.
Which has fewer calories?: Quinoa has fewer calories — 120 vs 123 per 100 g.
What's the main difference between quinoa and white rice?: Per 100 g, quinoa has 120 calories and 4.4 g protein, while white rice has 123 calories and 2.9 g protein. See the full table above for fat, carbs, fiber, and minerals.

Full nutrition

Quinoa nutrition facts

Full label, vitamins, and minerals.

White rice nutrition facts

Full label, vitamins, and minerals.

Nutrition data from USDA FoodData Central (fdc.nal.usda.gov), public domain. Values are typical figures and can vary by variety and preparation.