A $21 billion health care provider and insurer, Pittsburgh-based UPMC is inventing new models of patient-centered, cost-effective, accountable care. Brown rice has lately reached that superfood level thanks to all the nutrients contained in its thin layers of wholesome bran. string(12) "full-width_3" The amounts per serving, according to USDA, are: The difference between quinoa and brown rice from a nutritional point of view is that quinoa surpasses brown rice in fiber and protein with a higher content of folate, magnesium, potassium, phosphorus, iron and trace minerals. string(7) "Sign Up" That's impressive, but quinoa does rice even better, with 21 per cent. ["utm_term"]=> You tryna be tricky? string(0) "" string(7) "#ffffff" It offers more dietary fiber and protein than brown rice, so it should make for a more filling addition to your diet. ["id"]=>

string(17) "add your own here" However, they do differ significantly when it comes to their fat content. ["utm_campaign"]=> As a complete protein source, quinoa is a great option for vegetarians, vegans, and anyone else who’s trying to cut down on meat consumption while maintaining a balanced diet.

string(0) "" But as we’ve discussed above, both quinoa and brown rice are excellent sources of many of the vitamins and minerals we need in a healthy diet. Quinoa and brown rice are fairly interchangeable within recipes as well, though you can expect a slight texture change. string(0) "" Food and Agriculture Organization of the United Nations, Grains and Legumes Nutrition Council: "Rice", Grains and Legumes Nutrition Council: "Quinoa", Health.gov: "Dietary Guidelines for Americans, 2015-2020: Key Elements of Healthy Eating Patterns: Food Groups: Grains", American Heart Association: "Suggested Servings From Each Food Group", MyFoodData: "Nutrition Comparison of Cooked Brown Rice, Quinoa Cooked, Cooked Pasta (Unenriched), and Cooked Oatmeal", Food and Agriculture Organization of the United Nations: "Quinoa: Nutritional Value", Health.gov: "Dietary Guidelines for Americans, 2015-2020: Daily Nutritional Goals for Age-Sex Groups Based on Dietary Reference Intakes and Dietary Guidelines Recommendations", Mayo Clinic "Q and A: Diet, Lifestyle Choices Can Lower Risk of Diverticulosis Developing Into Diverticulitis", International Foundation for Gastrointestinal Disorders: "Dietary Fiber", Annals of Internal Medicine: "Single-Component Versus Multicomponent Dietary Goals for the Metabolic Syndrome: A Randomized Trial", Nutrients: "Body Composition Changes in Weight Loss: Strategies and Supplementation for Maintaining Lean Body Mass, a Brief Review", National Institutes of Health: "Riboflavin", Linus Pauling Institute: "Pantothenic Acid", National Institutes of Health: "Magnesium", American Bone Health: "Minerals for Bone Health", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION, Quinoa (cooked): 111 calories or 6 percent of the daily If you track your food, or follow a low-carb diet, carb count can be a key factor in weight loss. string(0) "" Which grain is the most nutritious? However, it has lower amounts of copper, calcium, and zinc. Quinoa has a rich nutty flavor and can be used as a side dish or added to soups, salads and baked goods. Winner: Quinoa. The increased satiety and reduction in hunger may make it less likely you'll overeat. Brown rice and quinoa can be used interchangeably in your favorite recipe, as they have similar textures and flavors.

USDA lists the vitamin-B content, per serving, as follows: Thiamin is needed for the production of energy your body requires for the growth, development and proper cellular function. string(0) "" ["subscription2"]=> ["utm_content"]=> ["converted"]=> According to USDA, the comparison per half cup is: Folate is necessary for the production and division of new cells, including your hair, skin and nails.

Quinoa has 39 grams of carbs in a cup while brown rice weighs in with 45 grams. Copyright © Which of these superfoods is the healthiest? ["triggersends"]=>

Let's start with a calorie count. 2020 brown rice | complete protien | healthy | quinoa | RICE, array(25) { string(23) "Family_Health_Master_DE" Brown rice only has the husk removed, so it retains fiber and germ which contain vital nutrients.

Read on to see which one wins in the quinoa vs. brown rice matchup. string(0) "" ["triggersends"]=> string(0) "" Although typically light in color, quinoa is available in various colors including red, purple and black. ["subtitle"]=> When it comes to truly fueling your body, quinoa is a better choice. ["buttontext"]=>

and ["utm_campaign"]=> Both brown rice and quinoa contain high levels of different micronutrients. Quinoa is also a healthy alternative for anyone with any sort of dietary restrictions, from diabetes to a gluten allergy. string(0) "" string(0) "" ["subcategory"]=> 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. Quinoa is one of the few plant sources that is a complete protein, which means it contains all nine essential amino acids. ["background-color"]=> ["utm_source"]=> ["widget"]=> By eating a varied diet, you will get all the protein your body needs. It should not be At least half of these should consist of whole grains such as quinoa or brown rice. Sorry, an error occurred. Both brown and white rice have small amounts of protein, clocking in at between four and five grams per cup when cooked.