Quinoa vs Rice – Who Wins?

I’ve been getting a lot of questions lately along the lines of  is quinoa fattening and is quinoa good for you?

Today I thought I would take a break from quinoa recipes and we would have a contest looking at quinoa vs rice and see who wins.

The rules are that the one that provides the greatest amount of significant nutritional and health benefits from a lower quantity gets more points.  Mere presence of a beneficial ingredient will score one point, while a greater amount of the beneficial element will score 1,2,3 … 10 as a comparison.  If Q has 1mg or less of vitamin x and R has 3mg, then Q will score 1 point while R scores 3.  Where one has an ingredient which is absent in the others, the score will be 10 against nil.  The highest score for any constituent will be 10 and the lowest will be 1 for presence.  While the majority of rice consumers eat it white, let us look at both brown and white rice.  Our comparison will be based on 100 grams of the raw edible food. The quinoa nutrition facts won’t lie, so lets see who wins!

So here we go – Quinoa vs Rice!

Carbohydrate content – Quinoa vs Rice

This food group is usually taken for granted, but carbohydrates are the fuel that keeps the body working.  Without them, it would be impossible for the body and its systems to carry out the thousands of processes necessary to keep living.  Quinoa contains 63g, brown rice 72.8g, white rice 79g.

Score: quinoa 6, brown rice 7, white rice 8.

Protein content – Quinoa vs Rice

Proteins constitute the building blocks of muscles, tissues, skin, hair and nails.  There cannot be a human being without them.  Proteins also act as a secondary source of energy in the absence of carbohydrates in instances such as starvation.  Quinoa has 13.1g, brown rice 7.5g, white rice 6.6g.

Score: quinoa 10, brown rice 8, white rice 7.

Dietary fiber – Quinoa vs Rice

Fiber is an important component of health giving foods.  Some dietary fiber is soluble and is absorbed into the blood stream where it helps in the reduction of bad cholesterol, LDL.  Insoluble fiber is not absorbed into the bloodstream but it helps keep the digestive system clean by absorbing water and various poisons and travelling with these out as part of the excreta.  Quinoa contains 5.9g, brown rice has 3.4g and white rice has nil.

Score: quinoa 6, brown rice 3, white rice 0.

Fat – Quinoa vs Rice

The two cereals have largely unsaturated fat which has nutritional and health benefits.  Quinoa contains 5.8g, brown rice 2.68g, white rice 0.58g.

Score: quinoa 6, brown rice 3, white rice 1.

Vitamins and minerals – Quinoa vs Rice

These have a wide range of uses within the body.  They help in various metabolic processes, help protect and fight against diseases, aid in digestion and the general maintenance of the body including assimilation of nutrients and other vitamins.  Both quinoa and rice contain a range of vitamins and minerals which we shall score as per the following table.

Table of comparison of vitamin and mineral composition per 100gm of raw edible Quinoa, Brown and White Rice

Scorecard for rating major components of Quinoa, Brown and White Rice

Quinoa and brown rice have similar compositions, however as shown in our table and scorecard, the refining process that produces white rice strips it of more than half its worth.  And real factual figures don’t lie – quinoa nutrition facts are nothing short of stellar.  Side by side, the rice vs quinoa contest has quinoa as the winner.

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What is Quinoa?

For those of you that are new to quinoa, is a grain-like crop grown and nurtured as an edible plant seed, relative to green vegetables such as beets and spinach with great nutritional value.   It is the rare food that is both highly nutritious and also delicious.  Obviously, I love it or I wouldn’t have a website about it, but there is no denying that its popularity is catching on world wide.

It differs from wheat or rice as it is considered a complete protein source, unlike most plant foods. It provides a balanced set of amino acids essential to human beings as they cannot be manufactured by the body naturally. The good thing about it is that it is gluten free, easy to digest and provides a good source of dietary fiber. Gluten can be found only in grain products such as wheat and barley but not in quinoa. Many people have had the question, is Quinoa gluten free? And the answer to this is yes. It is indeed free from gluten.

Gluten is a protein which can result to discomfort, allergy and intolerance for those who have a disease called Celiac disease. Celiac disease is a hereditary disorder of the immune system and can never be cured once inherited. Intake of gluten for people with this disease can lead to serious problems such as an irreversible damage to the lining of the small intestine. Once the linings of the small intestine are damaged, essential nutrients and vitamins could not be absorbed by the body. Thus, this could result to a weakened immune system making one more susceptible to different diseases.

Other harmful effects of gluten include severe and rapid weight loss, oral ulcers, flatulence, constipation and abdominal bloating. Thus, it should be avoided as much as possible especially by those who have allergy to it or those afflicted with Celiac disease.  Other people who do not have a disease as serious as celiac disease are still have wheat intolerance, which is a non allergic negative reaction to gluten.

So if someone would get to ask you, is Quinoa gluten free? You should make it clear to them that it is indeed gluten free and it is even beneficial to our health. It can also be a good source of protein for those who chose to be vegetarians.   This explains why until its recent surge in popularity, quinoa was most often found in a gluten free cookbook, vegetarian cookbooks and vegan cookbooks.

Many people mistakenly think that Quinoa is a grain and since most grains contain gluten, this explains why it is also thought of as having gluten. Contrary to this notion, it is very healthy and helpful to our bodies. It will also not cause any sudden increase in blood sugar level unlike some grains.  So, if you are trying to stay away from gluten quinoa is a great go to meal!

Check out these post to learn more about quinoa nutrition facts or the answer to the question: ” Is Quinoa Fattening ?”

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I always feel a bit awkward when people ask me what I do.   Sometimes I just say I am a homeschooling stay at home mom.  While this is the truth, obviously with this website and several others that I own I do much more.  Add to that that most people don’t even know what quinoa is much less the many quinoa benefits and you will see why sometimes I just keep my mouth shut!  Lately though, I’ve felt more of an urge to speak up thanks in part to the popularity of this website.  After all, everyone should know about  the benefits of quinoa, not to mention just how great it can tasted when cooked properly!

Today I thought I would share some of the health benefits of quinoa for those who are new around here and don’t understand just how good for you quinoa is.

First though, if you have never purchased quinoa before, you may be wondering where you can get it.  You can purchase it at most health food stores.  If there is a Whole Foods where you live that is generally the best bet because you will save a fortune shopping in the bulk bins.  If you are ready to commit, the next best bet is buying bulk online.  At less than $3 a pound, you come out way ahead of where you would be if you simply bought it at your local grocery store.  (You can buy quinoa bulk here:   You can actually also get a pound of quinoa for $3.99 here, but just be aware that with shipping this may not make sense unless you order other items like nuts, flax seeds or chia seeds. )  If you don’t want to do that, you can check out your local grocery store or health food market.   Another alternative is to order from Amazon, where you can get inexpensive shipping.  You can do that here:

Ok, now on to quinoa benefits!

Quality Protein

There are so many quinoa health benefits that I don’t know where to start!  Quinoa is recognized most often for its high quality of protein.  A single cup of cooked quinoa has 8 grams of protein, which is more that most grains.  With so many people trending towards “Meatless Mondays” and even becoming vegetarians, there is no doubt that the protein content is partially responsible for the increase in popularity.  What makes the protein in quinoa so special is that it is considered “complete”.   What this means is that all of the amino acids that we need for health are in quinoa.  This is extremely rare in the plant world!  Of special note is that quinoa is a rich source of lysine, which is the amino acid that our bodies need for cellular repair.

Low-Glycemic Carbohydrates

The carbohydrate content of quinoa is low on the GI scale, meaning they are the “good” slow burning carbohydrates.  This makes is a great alternative for both diabetics and those who are trying to watch their diet.

All the Benefits of Whole Grains

It’s no secret that there are many health benefits of adding whole grains to your diet.  With quinoa, you get all the benefits of whole grains plus the protein!  The fact that grains have been shown to reduce your risk of developing type two diabetes makes it a great food for those who are at risk of developing diabetes.  Additionally, those with high blood pressure, cardiovascular disease and high cholesterol can also benefit by adding whole grains into their diet.  Whole grains may even protect against obesity and premature death.

Rich in Vitamins, Minerals and Phytonutrients

Quinoa offers the body an abundant source of vitamins and minerals.  The magnesium content is believed to be able to help fight off cardiovascular disease. Quinoa is also a great source of calcium, potassium, iron, zinc, manganese, tryptophan, copper and vitamin E.  A single cup of quinoa has a 5 grams of fiber meaning you can get a significant portion of your daily requirements of fiber in just one meal!

All of the quinoa nutritional benefits combine to make it one of the most nutritious foods that you could ever hope to eat.

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You may have been hearing a great deal about quinoa lately and wonder just what is quinoa grain? While quinoa is often referred to as a grain and is treated like one in cooking, in all actuality it is not a grain at all! Rather, quinoa is a seed that is related to chard, beets and spinach. Although the entire plant is edible, only the seeds are widely available. Although quinoa grain as not been available in the United States for long, cooking quinoa has recently become more popular. This is largely in part to a nutritional profile that is more than just a little impressive.

Quinoa Nutrition

Quinoa is very often called a “super-food” and a “super-grain”, and not without reason! Quinoa is very unusual for a plant food, because it contains all nine of the amino acids that we need to survive. Unlike other grains, quinoa is an excellent source of lysine, an amino acid that our bodies rely on for cellular repair. The amino rich protein makes quinoa a complete protein source. While this is great for anyone concerned with their health, this is especially important to vegans and vegetarians who are concerned about getting enough protein.

The carbohydrate content of quinoa is low-glycemic. This makes cooking quinoa grain great for diabetics as well as anyone who is trying to watch what they are eating. The amazing quinoa nutrition facts don’t stop there however!

Quinoa and Migraines

Individuals who are suffering from migraines should consider making quinoa a regular part of their diets. This is thanks to the fact that quinoa is loaded with magnesium and riboflavin. Magnesium helps reduce the constriction in your blood vessels, because it relaxes them. Research shows that individuals who increase their consumption of magnesium have fewer headaches and the headaches that they do have do not last nearly as long. Riboflavin works to improve the energy metabolism in the brain this can decrease the frequency that you experience headaches.

Quinoa is loaded with other vitamins and minerals as well. It is a great source of manganese, iron, calcium, copper and phosphorus.

Cooking Quinoa

If you haven’t tried it yet, you will be happy to know that quinoa is very easy to prepare. In fact, anyone can learn how to cook quinoa perfectly! (In fact, I even taught my husband how to cook quinoa grain) It can be cooked on the stove top or in a rice cooker. You can even cook quinoa in a microwave rice cooker! It is one of the most versatile foods that you can ever hope to find. I like to use it in stir fry recipes, black bean recipes and to make a quinoa salad.  Check out my favorite quinoa grain recipes below.

Quinoa Recipes to Try!

Southwestern Quinoa Salad

Greek Quinoa Salad

Thyme Scented Quinoa

Quinoa with Red Cabbage and Ricotta

Wendy’s Favorite Quinoa Recipe

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Quinoa has become one of my all time favorite foods and today I thought we would look at the very impressive quinoa nutrition facts.  It is versatile and delicious and cooking quinoa could not be easier!   Not only that, but quinoa is one of the healthiest foods that you can ever hope to find.  The quinoa nutrition facts are nothing short of impressive.  It has been called a super food and a super grain by experts everywhere.

In fact, New Crops Agronomist Dr. Duane Johnson has said “If I had to choose one food to survive on, quinoa would be the best.”

As it turns out, quinoa may be the ultimate survival food because it has everything that your body needs – fiber, vitamins, minerals, healthy fat, carbohydrates and protein.

Quinoa Nutrition Facts

There is no doubt that one of the most impressive things about the nutritional profile of quinoa is the protein.  Although it does indeed have a lot of protein, it’s the quality not the quantity that is so impressive.   When looking at nutrition facts quinoa is unique for a vegetarian protein in that it contains all  of the essential amino acids.  Most grains do not contain lysine, which is an amino acid that is essential for cellular repair.  This makes quinoa a complete protein.  According to the World Health Organization, the protein found in quinoa is equivalent to that found in dehydrated whole milk.

Quinoa is actually not a grain at all.  Rather, it is a seed.  It is a relative of beets, spinach and chard.  Because it is not a member of the grass family, quinoa is considered the perfect food for those with food sensitivities.  Even people who have wheat intolerance can enjoy cooking quinoa!

Even though you have only been able to buy quinoa for the last 10 years or so in the United States, quinoa has been cultivated for over 6,000 years!  It was called the “gold of the Incas” and the “mother grain” centuries aga.  Quinoa played a key role in the pre Columbian culture and was an important source of food as well.  May people attribute the might of the Incan armies to quinoa.  Soldiers made war balls from quinoa and fats and took them into battle with them.

The impressive quinoa nutrition facts don’t end here!

Quinoa is a great source of iron, manganese, potassium, riboflavin, copper, phosphorous, tryptophan, B6, niacin and thiamine.  One cup of cooked quinoa has only 220 calories.  It also has 5 grams of fiber and 8 grams of protein.  (The protein content can vary some)  If you team quinoa up with black bean recipes, you can get your daily fiber all in one meal!

Even the Fitness Experts are Impressed by Quinoa Nutrition Facts

[ReviewAZON asin="0307718220" display="inlinepost"]Recently, I read Jillian Michaels The Master Your Metabolism Cookbook.  She discuses quinoa nutritional facts and I was surprised to learn that quinoa may actually help people fight migraines.  This is because the magnesium in quinoa works to relax your blood vessels.  This prevents constriction and dilation that comes along with migraines.  Studies have shown that when you increase the amount of magnesium that you consume that the frequency in which you experience migraines will go down.  The riboflavin in quinoa may also help migraine sufferers.    Energy production in cells relies on riboflavin.  Research has shown us that it may improve the energy metabolism in the brain and decrease the frequency of migraine attacks.  I don’t know about you but when I’m trying to eat healthy the quinoa nutrition facts leave me feeling pretty good about myself!

Read more on quinoa nutrition facts -

Quinoa vs Rice

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Cooking quinoa is a great way to improve your health. It is often called a supergrain, even thought it isn’t really a grain at all!  Quinoa is an ancient seed that has recently become popular again.  It is considered a complete protein, meaning that it contains all eight of the essential amino acids that the body is unable to produce on its own.  Of special importance is the abundant presence of lysine, which is required for the growth and repair of body tissue.  Most grains do not contain lysine and the absence of lysine can be a major issue for vegetarians if they are not careful with their diet.

Many people believe that quinoa is one of the healthiest foods on the planet. The Food and Agriculture Organization of the United Nations has compared the nutritional profile of quinoa to that dried whole milk.  Not only is it nutrient-packed, it is also gluten-free and wheat-free, making it very attractive to people who are gluten intolerant or who have wheat allergies.   The vegetable protein found in quinoa is much easier to digest than meat protein and the slow releasing carbohydrates help maintain blood sugar levels and keep you fuller longer. Quinoa is free of cholesterol and trans fats making it a great part of a heart healthy diet.

Quinoa is a great way for those who struggle with anemia to get some extra iron.  Additionally, it is a good source of calcium, magnesium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine.

Quinoa Nutrition Facts

Nutrients per 1 cup of Cooked Quinoa (Quinoa nutritional profile can vary depending on the saponin removal method.  The level of protein can especially vary ranging from 7% to 22%.)

Calories: 220

8.2 g protein

40 g carbohydrate

31 mg calcium

2 mg Zinc

2.75 mg Iron

120 mg magnesium

5.2 grams fiber

Quite simply, quinoa is one of the most nutrient dense foods on the planet!  Vegans in particular should consider cooking quinoa, because it is a great way to get the amino acids that are missing in many other grains. It also has a higher protein content than any grain. Quinoa recipes are generally quite healthy and can be incorporated into any diet.  In addition to looking for a new quinoa recipe, you can also try substituting the seed for rice are couscous in your favorite recipes.  Check out more on how to cook quinoa!

If you would like to purchase quinoa but are unable to buy it at your local grocery store, you can buy quinoa online!

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South American’s have been cooking quinoa for centuries.  This ancient “superfood” has recently been rediscovered and has become increasingly popular with vegans, vegetarians, people trying to lose weight and anyone who interested in healthy eating.  A great source of protein and slow releasing carbohydrates, it can be used in salad, soup, casseroles, and stir fry recipes.  It can even be used as a breakfast cereal or in desserts!  There are so many great  recipes out there.  Cooking quinoa is simple and fast!  Best of all, there are a lot of easy quinoa recipes, so no matter what your skill level is in the kitchen you can still enjoy this delicious seed!

Quinoa Pronunciation

Before we go any further, you may be wondering just what is the proper quinoa pronunciation.  The correct way to say it is “KEEN-wah”.

Now I Know How to Say It.  But What is Quinoa?

Chenopodium quinoa is a member of the goosefoot family.  Although you often hear it referred to as a grain, this is actually incorrect.   Quinoa,  is actually not a whole grain, but a seed.  Although it is used much like a grain, a more accurate term is a pseudo grain or pseudo cereal.  Quinoa is  closely related to leafy green plans like beets, chard and spinach.  The leaves of quinoa can be eaten just like spinach.  Since the seeds can be prepared just like many whole grains, most recipes treat it much like any other grain.

The quinoa plant grows six feet high and has 3 to 9 foot magenta stalks.  The plant looks somewhat like a very tall spinach plant.  The seed heads are quite large and colorful, displaying a range of colors from red to green and yellow.

Modern quinoa is not genetically engineered and it has not been hybridized.  The purity makes it very attractive to those interested in organic living and the purity of their food.

Where does Quinoa Grow?

Quinoa is native to Peru and Bolivia, but in the last twenty years, quinoa has been grown in many countries.  It is now grown in Colorado and Canada, but a large portion of  commercially available quinoa is still imported from South American.  You see yellow quinoa most of the time, but red and black quinoa is also sold.  There are actually some 1800 varieties of quinoa!

Quinoa thrives in sandy alkaline soil that is generally considered poor for most crops.  It loves high elevation and tolerates both freezing and the sun.  The reason it is so frost resistant is the size of the germ, which is much larger than other grains.  (Though remember, it isn’t a grain.)

History of Quinoa

Quinoa has an interesting and colorful history. It has been called many things including the “mother grain of the Andes”, “Incan Gold” and “The mother of all grains.  It is believed that quinoa has been cultivated since 3,000 B.C. in the high Andes mountains.

In the time of the ancient Incas, quinoa was considered a sacred food.  They referred to quinoa as la chisiya mama or “the mother grain”.  It was considered particularly important for pregnant and nursing mother’s as it was believed to improve the milk supply.

Quinoa was the main component of the Andean diet, with animal protein falling into a secondary role.  It is no surprise as a pound of seeds was enough to feed an Andean family of 10 for a year on just one acre of land!  Each growing season the leaders would sow the first seeds with a golden trowel and prayers would be said for a good season.  Armies would march for days with nothing more than “war balls” made up of quinoa and fat to sustain them.

With the rise of the Spanish rule, the popularity of quinoa fell.  The Spanish were not fond of quinoa and referred to it as “Indian” food.  They much preferred their own white rice.  They also realized that quinoa gave the Incas strength, so they burned the quinoa fields and made it illegal to grow quinoa.  As the act was punishable by death, the only places that quinoa survived was in the highest mountains of the Andes.

Flash forward to the 1970’s and the history of quinoa is no less interesting.  Quinoa was brought to the United State from South America, by Don McKinley, who has been called the Quinoa Smuggler.  He was working in South America as an importer and was immediately fascinated with quinoa.  It was enough like rice that you would know what to do with it and had sustained the Incas who ate very little meat for many years.

Although he saw its potential, it wasn’t until the 1980’s when he actively began working towards making this dream a reality.  Living in Boulder, Colorado at the time, he realized that there was a very good chance that quinoa would grow where he was.  He sought out Steve Gorad, a colleague who traveled to Chile often, who was able to get him a 100 Kilo sack of seeds for growing quinoa.

Gorad move to Boulder and the two planted some of the quinoa seeds in their back yards.  They then contacted Dwayne Johnson, a new crops agronomist at Colorado State University.  He was impressed with quinoa as well – so impressed that he was later quoted as saying, “If I had to choose one food to survive on, quinoa would be the best.”

By 1982, McKinley and company had nailed down the process of growing quinoa.   Quinoa Corporation was formed in 1983 as a joint venture between Sierra Blanca Associates (a non profit) President David Cusack, Steven Gorad and Don McKinley.

Between 1983 and 1987, just $76,000 of taxpayer money was spent developing quinoa as a new crop in America.  By 1995, the value of this crop was estimated at over $5 million.

From 1984 to the present, sales of quinoa have continued to grow. Today, quinoa seeds grown in the United States are still imported from Bolivia.

Quinoa Nutrition

Although quinoa had fallen out of favor for many years, research conducted during World War II by the United Nations Food and Agriculture Organization established that the nutritional profile of quinoa was similar to that of dehydrated whole milk.  Specifically, the protein quality was equal to that found in milk.  Although this may have intrigued many people, it would be years before quinoa would become widely accepted as a mainstream food source.

Today, we can attribute much of the popularity of quinoa to its impressive nutritional profile.  It has a near perfect amino acid profile, something that is exceptionally rare among plant based foods. Additionally, it is an excellent source of calcium, phosphorous and iron.  The protein content of quinoa ranges from 10% to 18% making it an exceptional source of vegetarian protein.

Here is how quinoa stacks up against other crops:

Mineral analysis of four selected crops (Wahli 1990).

Click here to learn about all about quinoa nutrition facts.

I hear a lot about quinoa weight loss.  Is there any validity to the idea that quinoa can help with weight loss?

While I wish I could tell you that quinoa is the magic cure for your weight loss issues, hopefully you would know better to believe me if I did.  The truth is that the only way to lose weight and keep it off is through a well balanced healthy diet and exercise.

That being said, quinoa is an excellent solution for those looking to lose weight.  Quinoa is high in protein, which studies have shown to help keep you full longer.  It is also packed with fiber, which will help keep your blood sugar levels stable.  Many people report that they are very full after eating quinoa, much more so than they would expect.  Quinoa and weight loss go hand in hand!

Quinoa Saponin

One of the most important things you need to know about quinoa is that the seeds are covered in a bitter substance called saponin.  Saponin, or toxic glycoside,  is an anti-nutrient that protects the seeds as they grow. (Saponin is also found in hops, soybean and alfalfa.)  Although saponin is most often not absorbed, they have been shown to lessened the absorption of nutrients and induce minor intestinal damage.  Historically, saponin has been used as an astringent as well as a soap or detergent. Luckily, the Saponin in quinoa can be easily removed by washing.  Simply place the quinoa in a fine metal strainer and rinse for 5 to 6 minutes, or until the water runs clear.

The Types of Quinoa

Commercially, quinoa comes in four main forms – quinoa seeds, flakes, flour and quinoa pasta.  It’s important to note that unless otherwise stated, recipes that call for quinoa are talking about the seeds.  Quinoa seeds and flakes cannot be used interchangeably!  Quinoa flakes are more like oatmeal and are used as a cereal, in baking and also in baby food.

Cooking Quinoa

If you would like to learn how to cook quinoa, you will be happy to know that it could not be easier!  It can be prepared in less time than rice, so it is a great alternative if you are short on time!    As a cook, you will find it extremely flexible.  Check out this post on how to cook quinoa perfectly if you would like to learn more about how to cook it, or check out my complete collection of quinoa recipes.  Just remember, you need to rinse the seeds prior to cooking in order to remove the bitter saponin.

While quinoa is most often used in the seed form, quinoa flakes and quinoa flour are also becoming popular.  Both are great ways to improve the nutritional content of your dishes.

Storing Quinoa

As long as you keep it in a cool dry place, quinoa will keep for up to a year.

New to cooking quinoa?  I hope you will join my mailing list and receive a free copy of my quinoa cookbook.

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