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.
Nutrition comparison chart
Per 100 g. Each row is scaled to the larger of the two values.
Higher value in each row is shown in green. Comparison is fairest per 100 g.
Key metrics compared
Quinoa is the leaner choice at 120 kcal per 100 g, while Quinoa delivers more protein per calorie (3.7 vs 2.4 g per 100 kcal). Quinoa also carries more absolute protein per 100 g.
| Per 100 g | Quinoa | White rice |
|---|---|---|
| Calories | 120 kcal | 123 kcal |
| Protein | 4.4 g | 2.9 g |
| Protein per 100 kcal | 3.7 g | 2.4 g |
| Dietary fiber | 2.8 g | 0.9 g |
| Total carbohydrate | 21.3 g | 26.1 g |
| Total fat | 1.9 g | 0.4 g |
| Calories from protein | 15% | 10% |
Green marks the more favourable value — higher for protein and fiber, lower for calories. Calories-from-protein uses Atwater factors.
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.
- Which is more protein-dense?
- Quinoa provides more protein per calorie — 3.7 g vs 2.4 g per 100 kcal — which matters most when calories are limited.
- 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
References & methodology
- Data source: U.S. Department of Agriculture, FoodData Central — Quinoa (FDC 168917) and White rice (FDC 169708) (public domain).
- Basis: all figures per 100 g; calorie split uses Atwater factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat).
- Last reviewed: June 2026. Values are typical figures and vary with variety and preparation.
NutriFactsHub. “Quinoa vs White rice: Nutrition Comparison.” https://www.nutrifactshub.com/compare/quinoa-vs-white-rice
Keep exploring
Compare more than two foods at once, see which foods top each nutrient, or sort the full table yourself.