Is rice healthier than quinoa?
Quinoa is known as a superfood rich in fiber and protein. Health freaks stock up on it in large quantities, but is it actually healthier than rice? We looked into it for you.
Quinoa isn’t a grain but a seed, related to spinach and beets. It does have a similar structure and is deliciously chewy when cooked. It contains all nine amino acids, something that is found in almost no other plant. No wonder it was soon labeled a superfood. Can’t you just eat rice instead?
White rice
I’ll get the bad news out of the way immediately. White rice doesn’t even come close to quinoa when it comes to nutritional value. As far as taste is concerned, white jasmine rice is the ultimate superfood in my opinion, but we’re looking for health benefits. Damn. Because the rice husk is removed, it contains hardly any fiber and a lot of calories. One serving of quinoa provides twice as much protein and 5 grams more fiber than white rice. How about brown rice, then?
Brown rice
Brown rice does contain a whole lot more fiber, but is it a worthy opponent for quinoa? Like quinoa, brown rice has a low glycemic index, meaning it fills you up more quickly. Research also shows that brown rice has the ability to lower blood pressure and regulate insulin.
So?
Quinoa and brown rice are both healthy options, really. Quinoa does win when it comes to protein (15.5 grams versus 7.5 grams per 100 grams) and fiber (5.2 grams versus 4 grams per 100 grams), and therefore also contains more healthy amino acids. Brown rice does contain slightly fewer calories: 361 versus 372, although the difference is small. If you’re watching that, brown rice may be the (slightly) better choice.
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