I love rice! It's one of my favorite side dishes and I make it quite often. A few years ago I was introduced to a funky little grain called Quinoa. I always love to hear the different ways people pronounce that word - totally cracks me up every time. I think it's been in the main stream long enough now that most people have heard of it and know how to say it, but in case this is new to you, let me help you out so others in the room don't get a chuckle out of you. Quinoa is pronounced Keen-wa. Now you will sound like a total nutrition smartie! Both of these grains pack a punch and are great for you, but let's take a closer look to see which one is better.
Rice has been a staple in Asia for thousands of years. Thailand, Vietnam and China are the three largest exporters of rice and it plays a huge role for them in their food culture. You have to head South to Bolivia, Peru and Columbia to find the origins of Quinoa. It was a staple in the Incan diet, and they called it the "Mother Grain". It was held so sacred that it was the Inca emperor himself who would traditionally sow the first seeds of the season using "golden implements".
Let's look at the numbers in 1 cup uncooked grain:
Quinoa Brown Rice
Calories 625 684
Fat 10 g 5g
Sodium 9 mg 13 mg
Potassium 957 mg 413 mg
Carbohydrates 109 g 143 g
Protein 24 g 15 g
Calcium 8% 4%
Iron 43% 15%
Vitamin B-6 40% 45%
Magnesium 83% 66%
Manganese 60% 90%
COMPARING
When looking at the numbers there isn't a whole lot to compare. Calorie wise these two power grains are about neck in neck. Brown rice has a few sucker punches in it's corner as it's lower in fat and it has a whopping 90% of your daily intake of manganese (which is great for bone and cartilage health), but other than that quinoa is going to take over this fight. It's lower in sodium, almost twice as high in potassium, and - here's the big right hook - is a complete protein. For those who eat little to no meat, quinoa is a great power food.
Preparation is another thing to look at. Like I said, I LOVE rice, and make it often. I make it so often as a matter of fact, you would think I would have it down to a science. The thing about brown rice is, it's a finicky creature. You really have to baby it, and sometimes it is just stubborn and needs a bit of coaxing to get just right. The minimum amount of time it takes to make is 45 minutes, but I have been known to be swearing over my pan an hour later because it's not quite done and the rest of my meal is. Quinoa? 20 minutes in and out. Less prep time, less stress, and dinner is on the table at a decent hour.
The final test, but in my opinion the most important - taste. Brown rice has a mild, nutty flavor and has a slight chewiness to it that I find extremely satisfying. I usually cook jasmine rice, and the thing amazing about this particular rice is it smells like buttered popcorn while it cooks, so the house smells amazing, even if it does take the better part of an hour to cook. Quinoa has a bit more of a mild taste, is softer in texture (almost like oatmeal) and is more creamy and fluffy than rice.
THE BOTTOM LINE
Quinoa wins this fight, hands down. It's better for you and can be substituted in any recipe you would use rice in very easily. It's easier and faster to cook, packs more nutrients, is comparable in calories and is a complete protein. However, if you have texture issues, you will have to try it and see, as it's a lot different than rice in this department.
I eat quinoa occasionally, but I prefer rice. I should probably eat it more often.
