Three poke with quinoa, rice and green salad on white background
Which One Is Healthier: Quinoa Or Rice? Turns Out The Answer Is Pretty Complex
By Andra Picincu
Once touted as the "supergrain of the future" by Forbes, quinoa is popular among health enthusiasts worldwide and is often substituted for rice. Meanwhile, rice also has its place in a healthy diet, and depending on its type, it can also be rich in fiber, minerals, and antioxidants — which may lead people to wonder which alternative is the best for their health.
Regarding nutrients, one cup of cooked quinoa has around 8 grams of protein and above 5 grams of fiber. In one cup, cooked black rice has 5 grams of protein and 2 grams of fiber, brown rice has 4.5 grams of protein and over 3 grams of fiber, and white rice has around 6.5 grams of protein and little fiber.
A cup of cooked quinoa has nearly twice as much protein as brown rice, and larger amounts of iron, potassium, calcium, magnesium, and folate. However, brown rice has more niacin, manganese, and vitamin B6. Both quinoa and black rice help fight heart disease and diabetes, but while quinoa can help prevent cancer, black rice can help reduce weight.
While quinoa is more nutritious overall, whole rice is healthy too, and it's fair to say that both grains have their place in a balanced diet. There's no need to choose between the two, and you can use either grain in your go-to recipes, as it's your overall diet that matters the most.