Loading... Please wait...

Blog

Brown Rice Vs. Quinoa: Which Seed is Healthier?

Posted

Quinoa has quickly become popular for its versatility, its ability to take on the flavors it's cooked with, and its impressive health profile. Impressive enough to replace brown rice in your diet? We think so! So let's do a quick health benefits comparison.

Calorie Count: Calorie count isn't where you'll find a difference between these two foods — quinoa and rice are virtually dead even here.

Fiber: Here is where we start to see a difference, a cup of brown rice has 14% of your recommended daily fibre intake. That's impressive, but quinoa does even better, with 21%.

Protein: People don't realize that grains are a huge source of protein, a cup of brown rice has 5 grams of protein, where quinoa contains a little less than 50% more than brown rice, with a whopping 8.1 grams per cup- not only does quinoa contain more protein, but also is a complete amino acid. Where with brown rice one would have to mix additional ingredients to their meal to make it a complete amino acid (i.e beans). 

Riboflavin: Riboflavin, previously called vitamin B2, is another of the essential B vitamins. Brown rice doesn't have much, with just 3% of the recommended daily intake, but quinoa provides 12%. Riboflavin helps you produce energy and is an antioxidant that fights harmful free radicals in your body.

Folate: Folate (called folic acid when it's added to foods artificially) is particularly important for women of child-bearing age because of its role in preventing neural tube defects during fetal development. A cup of brown rice contains just a little bit of folate, with 2% of the recommended daily intake, but the same amount of quinoa has 19%.

Iron: Quinoa is a plant-based source of iron, which gives you a way to get this nutrient in your diet while consuming less or no meat; one cup provides 2.8 milligrams of iron or 15% of your recommended daily intake. Brown rice has a little bit of iron as well, with 5%.

Try eating plant-based iron sources with foods containing vitamin C to up your iron intake — just a squeeze of lemon juice on top helps — and avoid consuming them with black teas; the tannins can block iron absorption. 

Zinc: Zinc is an essential trace element, meaning we don't need much of it for our health, but we do need it.  Eating some quinoa will help you get it, with 13% of your recommended daily amount in each cup. Brown rice is also a source with 8% in the same amount. Zinc is particularly important for the healthy functioning of your immune system.

So, you tell us- which grain is better? QUINOA! 

Better, Faster Food

Located in San Francisco and Los Angeles, Eatsa is a healthy and nutritious fast food restaurant that is run off of iPads.  Eatsa serves Quinoa as a staple in every breakfast, lunch and dinner option.  Eatsa chose Quinoa because Quinoa is a complete protein and not limited to being a topping or supplement.  Quinoa can [...]

Read More »


Reasons To Bring Quinoa Into Your Beauty Routine

Quinoa is a great source of protein, dietary fiber, B vitamins, and amino acids which are all good for your diet, although there are beauty benefits behind quinoa as well.  In comparison to other grains, Quinoa is exceptionally high in proteins resulting in a good balance of essential amino acids.  Essential amino acids cannot be made [...]

Read More »


The True Beauty Behind Quinoa

According to The Guardian, the pigments in the quinoa plants responsible for the psychedelic shades are called “betalains” and they are rarely found in nature, which means that they stand out as appearing almost artificially intense.  Betalains are a class of red and yellow indole-derived pigments found in plants of the Caryophyllales, where they replace [...]

Read More »


Introducing Our New Organic Grains!

Since our company was founded in 2008, we have been committed to providing you with the world's finest quinoa. This remains our mission, but we are excited to announce that we now offer a variety of other non-traditional grains including Amaranth, Millet, Wheat Berries, Brown Flax, Freekeh, and Buckwheat Groats. Keep an eye on our blog, social [...]

Read More »


Vegan 101

What Does It Mean To Be Vegan?Veganism is the practice of abstaining from the use of animal products, particularly in one's diet. Many people (including celebrities such as Ellen Degeneres and Woody Harrelson) choose to become vegan out of ethical concern for animals or for the nutritional benefits of a plant-based diet. Vegan diets are typically much more [...]

Read More »


A Colorado Quinoa Partnership

Keen One Quinoa is proud and excited to announce that we have partnered with another fantastic Colorado quinoa company. Keenwah, CO is a Denver based food truck exclusively serving tasty and healthy quinoa dishes. Founded by lawyer turned entrepreneur Elizabeth McDermott in 2014, Keenwah, CO is one of the most talked about food trucks in Denver. You can [...]

Read More »


Five Nutrional Facts About Quinoa

Ever wonder what makes quinoa a superfood? We all know quinoa is one the healthiest foods on the planet but what exactly makes it so exceptionally healthy. Well, we have compiled a list of some of the qualities that make quinoa the quintessential superfood.A COMPLETE Protein - Quinoa is known for its protein, but did [...]

Read More »


Happy Memorial Day from Keen One Quinoa!

Memorial Day was first designated a holiday after the Civil War to remember and honor the countless sacrifices made by our military personnel and their families. The selfless actions of the men and women who defend this country and the freedoms we hold dear must never be forgotten. We celebrate those sacrifices by the most American [...]

Read More »


Hawaii's Down to Earth Now Carrying Keen One Quinoa

Hawaii's homegrown, natural and organic grocer, Down to Earth, now carries Keen One Quinoa's dinner mixes and Super Cereals. Founded in 1977, Down to Earth is committed to providing island communities with organic and natural products while also supporting the vegetarian lifestyle.Keen One Quinoa is excited and proud to be a part of Down to [...]

Read More »