Brown Rice
1 cup cooked (195g)
Quinoa
1 cup cooked (185g)
Brown Rice vs Quinoa
A detailed nutrient-by-nutrient comparison per serving.
Quick Verdict
Brown Rice wins
Ties
Quinoa wins
Quinoa leads on more nutrients per serving, but both foods have unique strengths.
Nutrient Comparison
Top nutrients as % Daily Value (capped at 100%)
Nutrient-by-Nutrient Breakdown
Brown Rice
Nutrient
Quinoa
Magnesium
Iron
Calcium
Zinc
Potassium
Selenium
Manganese
Phosphorus
Copper
Folate
Vitamin E
Fiber
Omega-3
Choline
Practicality & Cost
Practicality Ratings
Diet tags: Brown Rice (vegetarian, vegan, pescatarian, dairy_free, nut_free) •Quinoa (vegetarian, vegan, pescatarian, dairy_free, nut_free)
Weekly Cost Estimate
Brown Rice is $1.50/week cheaper.
Better Together
These foods complement each other nutritionally through synergy effects.
Magnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
High fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Zinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Copper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Phosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
High zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
B6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Leucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Related Comparisons
Full Nutrition Profiles
Disclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.