Quinoa and brown rice both have approximately 110 calories in a 1/2 cup, and they offer 20 grams and 22 grams of carbohydrates. So quinoa vs rice: which is healthier? Brown rice has more niacin and pantothenic acid, however, quinoa contains more folate and quinoa has more alpha linoleic acid (ALA) and DHA than brown rice … A cup of brown rice … Both quinoa and brown rice are high in calories and quinoa is a great source of dietary fiber. Brown Rice and Quinoa Wegmans 1 cup 220.0 calories 43.0 grams carbs 3.0 grams fat 5.0 grams protein 2.0 grams fiber 0 mg cholesterol 0 grams saturated fat 410.0 mg sodium 0 grams sugar 0 grams trans … Regarding calories, they are pretty much equal. Fiber: Quinoa has 1.5 times more fiber than brown rice. Nutrition comparison for brown rice vs quinoa. Reference the table above and you can see the following differences between quinoa vs brown rice: Calories and carbs: Quinoa has similar calories and carbs to that of rice. The fact of the matter is that both brown rice and quinoa are healthy foods, and can be used in place of white rice … Rice is also helpful in controlling blood pressure. 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. Protein and Dietary Fiber: Quinoa is superior to brown rice … Yes. Protein: Quinoa has 1.6 times more protein than brown rice, and double that of white rice. Let's start with a calorie count. Brown rice, though has almost the same calories as white rice, is richer in fibre, which makes it a more popular choice among weight-watchers. When it comes to the battle of quinoa vs brown rice, there is a winner.