Less than 2 grams difference in both per serving. Quinoa has a reputation for being the healthiest grain—but is it really better than rice? Both have some great minerals and vitamins, and both have good fiber content, but quinoa is slightly higher in fiber. Additionally, quinoa has far fewer calories and carbohydrates than white rice, which contains 40 more calories and 15 times the carbohydrates per cup than the same amount of quinoa. I’ve been increasingly enamored of red quinoa, which looks really gorgeous in salads, and which seems to hold its shape just a little bit better than the more commonly-found white quinoa. They have different textures and for sure a different appearance on the plate. When pitted against rice, quinoa wins the title of healthiest whole grain thanks to its protein, fiber and essential amino acid content. I cook quinoa pretty frequently, using it in grain bowls or in salads. (If you had to compare them to something more familiar. I became curious: was there any real difference between these two colors, or their third exotic sibling, black quinoa? Red is slightly higher in both carbs and fiber than white , but the difference is small. Which is better, rice or quinoa? Difference in Appearance and Taste after Being Cooked: When cooked, white looks like white rice whereas red quinoa looks more like brown rice. But as we’ve discussed above, both quinoa and brown rice are excellent sources of many of … In comparison, quinoa is rich in both fiber and protein, and contains much higher amounts of nutrients while allowing for a similar texture. Nutritionists explain whether rice or quinoa is a healthier choice.