Ingredient swap
White Rice vs Quinoa
Quinoa has about twice the protein and five times the fiber of white rice, and cooks in about the same time.
How to swap
1:1 cooked. Rinse quinoa first to remove its bitter coating.
Side by side
| Per 100 g | White Rice | Quinoa |
|---|---|---|
| Calories | 365 | 368 |
| Protein | 7.1 g | 14.1 gbetter |
| Carbs | 80 g | 64.2 gbetter |
| Fat | 0.7 g | 6.1 g |
| Fiber | 1.3 g | 7 gbetter |
| Sugar | 0.1 g | 0 gbetter |
| Sodium | 5 mg | 5 mg |
| 1 cup weighs | 185 g | 170 g |
"Better" means more protein or fiber, or fewer calories, carbs, sugar or salt. Fat is not scored.
Macros per 100 g
Common questions
Can I use quinoa instead of white rice?
1:1 cooked. Rinse quinoa first to remove its bitter coating.
Which has more protein?
Quinoa, with 14.1 g per 100 g versus 7.1 g.
Which has fewer calories?
White Rice, with 365 calories per 100 g.