# item.guide
Side-by-Side Comparison Staple Grains & Cereals

Brown Rice (Whole Grain) vs. Quinoa (White / Golden)

Comparing 2 standards across 10 specifications. 9 key differences identified.

Comparing:
Brown Rice (Whole Grain)
Quinoa (White / Golden)
Brown Rice (Whole Grain) →

Brown rice retains the nutrient-dense bran and germ layers. Per 100g raw, it delivers 370 kcal, 77.2g carbohydrates (3.5g fiber), 7.94g protein, 2.92g healthy lipids, and a moderate glycemic index of 55.

View full Brown Rice (Whole Grain) spec sheet →
Quinoa (White / Golden) →

Quinoa (Chenopodium quinoa) is an Andean pseudograin containing all nine essential amino acids. Per 100g raw, it provides 368 kcal, 64.2g carbohydrates (7.0g fiber), 14.1g complete protein, and 6.07g fat with a low glycemic index of 53.

View full Quinoa (White / Golden) spec sheet →

Specification Comparison Table

10 Parameters
Parameter / Spec
Brown Rice (Whole Grain)
Quinoa (White / Golden)
Energy / Calories
370 kcal 368 kcal
Carbohydrates
77.2 g 64.2 g
Dietary Fiber
3.5 g 7.0 g
Net Carbohydrates
73.7 g 57.2 g
Protein
7.94 g 14.1 g
Total Fat
2.92 g 6.07 g
Glycemic Index (GI)
55 (Medium) 53 (Low)
Water Content
10.4 g 13.3 g
Gluten Status
Naturally Gluten-Free Naturally Gluten-Free
Standard Water-to-Rice Ratio
2.25 : 1.0 (by volume) 2.0 : 1.0 (by volume)

Other Alternatives to Compare

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