Quinoa vs. Rice – which is better for you?

Quinoa vs. Rice – which is better for you?

While rice has been a store cupboard staple for decades, Quinoa has emerged in recent years as something of a new kid on the block when it comes to healthy grains. And while Quinoa is beloved by many health-food aficionadas for its super food status, that’s not to say that rice is no longer a healthy carb of choice.

Factoring in personal preference is always a good place to start when it comes to choosing your carbs; if, for example your favour the flavour of one over the other, it’s not worth sacrificing on taste just because you deem one as the healthier alternative. However, for those of you whose tastebuds are impartial, we’ve explored the key differences between Quinoa and rice.

Nutritional content

Quinoa has been lauded by many for its protein properties, however it has an impressive fibre content too.  Compared to rice, there’s more soluble fibre in Quinoa, which helps reduce cholesterol levels.  Its fibre content also makes Quinoa a great option for anyone wanting to maintain a healthy weight, fibre can make you feel fuller for longer, making it less likely you’ll overeat.

B vitamins

While both grains have an impressive amount of B vitamins, brown rice has the edge over Quinoa. With more niacin, vitamin B5 and vitamin B6 brown rice will provide energy for many bodily functions including your heart.

Bone strength

When it comes to calcium, Quinoa and brown rice are equally matched, with a cup of each containing 1 per-cent of the recommended daily value. However, Quinoa contains more potassium, phosphorus and magnesium, all of which are known for their association with bone health.

Calorie content

It may be known as a super food, but if you’re watching your weight, you might be surprised to discover that Quinoa’s calorie content is higher than that of brown rice – if by only a small margin.

There really is no clear winner when it comes to the health benefits of these two tasty grains, so we recommend incorporating both of them into a nutritious and balanced diet.


Spring Bean Quinoa Salad

Wholegrain Rice With Oven-Roasted Grapes and Vegetables

Wholegrain Rice With Oven-Roasted Grapes and Vegetables


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