How many calories in brown rice and quinoa?
Apr 19, 2018 · One cup of quinoa contains five grams of dietary fiber, but a cup of brown rice has slightly more than six grams of fiber. Winner: Brown rice. Carbohydrates. If you track your food or follow a low-carb diet, carb count can be a key factor in weight loss. Quinoa has 39 grams of carbs in a cup while brown rice weighs in with 45 grams. Winner: Quinoa
Which is healthier rice or quinoa?
May 09, 2020 · Does quinoa have less carbs than brown rice? Quinoa and brown rice contain similar calorie counts and micronutrients per cup serving, and similar amounts of dietary fiber. However, quinoa does have slightly higher amounts of protein and lower carbohydrates per serving, making it narrowly more beneficial to your diet. Click to see full answer.
Is brown rice the same as quinoa?
Aug 21, 2019 · If you follow a low-carb diet, a serving of quinoa and brown rice are both good food choices. Your body needs carbs to fuel your brain, kidneys, heart, muscles and central nervous system. The content, per half cup, is: Quinoa: 19.7 grams or 7 percent of the DV. Brown rice: 22.9 grams or 8 percent of the DV.
Is quinoa better than rice?
Sep 12, 2021 · Less carbohydrates in quinoa. In quinoa is less carbohydrates than in brown rice. There is 78.68g/100g of carbohydrates in brown rice and 64.16g/100g in quinoa so let me do the math for you again - difference is about 23%. More fat in …
What Are The Health Benefits of Rice?
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Comparison of Macronutrients
According to the American Heart Association, you should strive for 6 to 8 servings of grains each day. At least half of these should consist of whole grains such as quinoa or brown rice. A serving size is one-half cup, or the equivalent of the size of a baseball.
Comparison of Protein Content
Protein is necessary for the proper growth, development and repair of every tissue in your body. Protein is made up of amino acids, some of which your body cannot produce on its own and must come from your diet.
Quinoa Is Higher in Fiber
Quinoa is higher in dietary fiber than brown rice, with the following content per half-cup serving, according to USDA:
Brown Rice for B Vitamins
Although both quinoa and brown rice contain many of the B vitamins, it's brown rice that has more niacin, vitamin B5 and vitamin B6. The B vitamins provide energy for many bodily functions including your heart, brain and blood cells. USDA lists the vitamin-B content, per serving, as follows:
Quinoa Excels in Folate
In addition to the listed B vitamins in quinoa vs rice, when it comes to folate — quinoa triumphs. According to USDA, the comparison per half cup is:
Quinoa Is Better for Bones
Both quinoa and brown rice contain the same amount of calcium — 1 percent of the DV — most often associated with bone health. However, quinoa and rice benefits your bones with other minerals they contain. These include magnesium, potassium, phosphorus, iron, copper and zinc.
It may be good for your gut
Quinoa may help protect your gastrointestinal tract. According to a 2012 study, polysaccharides in the cell wall of quinoa showed gastroprotective activity against acute gastric lesions in rats. More study is needed on humans, but the study strengthens the theory that quinoa has anti-inflammatory abilities and is good for your gut.
It may promote weight loss
Like quinoa, brown rice is higher in fiber than many other refined carbohydrates and may help you lose weight by making you feel fuller longer. One study showed that simply adding more fiber to your diet may help some people who have difficulty following other diets lose weight.
It reduces blood pressure
According to the Mayo Clinic, whole grains such as brown rice may help blood pressure by:
It helps control blood sugar
A 2014 study instructed Vietnamese women who were newly diagnosed with type 2 diabetes to eat brown rice instead of white rice for four months. The women not only lost weight but experienced better blood sugar control.
Quinoa
Originally from South America, quinoa has been a healthy alternative to other grains, since the time of the Inca empire. There are two different types of quinoa: red and white. Regarding taste, white quinoa doesn't taste the same as the white rice you usually eat.
Brown rice
Brown rice has lately reached that superfood level thanks to all the nutrients contained in its thin layers of wholesome bran. What in essence is just the unrefined version of white rice, has proved to be a lot better due to its high levels of protein, vitamins, and manganese .
Is one of them actually better than the other?
Yes. When it comes to the battle of quinoa vs brown rice, there is a winner. For the sake of the argument, let's say we are comparing a cup of cooked quinoa and a cup of brown rice, so they can be equally measured against each other.
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Calories, Protein and Fiber
If you're trying to lose weight or maintain your current weight, quinoa may be the grain for you. Although a cup of either quinoa or brown rice provides about 220 calories, quinoa has 8 grams of protein and 5 grams of fiber, nearly doubling the protein and fiber content of brown rice.
B Vitamins
Brown rice and quinoa have B-complex vitamins, which rev up your metabolism by helping your body use the protein, carbohydrates, and fats you take in. A cup of either type of grain gives you about one-fifth of the thiamine and vitamin B-6 you need each day.
Minerals
Quinoa wins the essential mineral content, as well. Each cup of cooked quinoa gives you almost half the phosphorus and magnesium you need daily, as well as one-fourth and one-seventh of your daily requirements for zinc and iron. These minerals help keep your bones, blood and nervous system in prime condition.
Lysine
Another perk of eating quinoa is its lysine content. Lysine is an amino acid that keeps your organs and muscles healthy and helps your body burn fat. According to the Institute of Medicine, the average woman should take in about 2.3 grams of lysine per day.
Quinoa
If you can’t spell “quinoa” as “keen-wah,” that’s just okay because quinoa has a very low glycemic index and a good gluten-free option.
Brown Rice
Brown rice is the most preferred replacement for white rice because it does not go through the polishing process, and has its fiber and nutrient content intact. This form of rice keeps you full for long and has a lesser calorie count compared to white rice. Brown rice has 111 calories per 100 gm.
Nutrition Facts of Brown Rice
One cup of brown rice may contain approximately 216 calories, with 44 gm carbs, 2 gm fat, and 3.5 gm fiber. Brown rice is also a good source of minerals such as selenium, calcium, zinc, copper, manganese and magnesium.
Quinoa and Carbs
It’s not a low-carb food. A cup of cooked quinoa has more than 39 grams of carbohydrates. That’s 50% more than in the same amount of brown rice and almost as many carbs as in white rice.
Quinoa and Gastrointestinal Issues
Quinoa isn’t a true cereal. So it’s free of gluten, a protein found in grains like wheat, barley, and rye.
Ways to Enjoy Quinoa
Quinoa can be a versatile pantry staple. It cooks quickly and is sold widely. Steamed quinoa can stand in for couscous or bulgur wheat in many recipes. You can steam, bake, and fry it. You also can:
