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Grains
Quinoa vs White Rice
Per 100g, Quinoa has 21.1g carbs and White Rice has 28.5g (GI 53 vs 73). Quinoa is the better-quality carb for steadier energy with 2.4g more fiber and a lower glycemic index.
Quinoa is the better-quality carb
Side by side
per 100g| Metric | Quinoa | White Rice |
|---|---|---|
Calories — | 120 | 129.7 |
Total carbs — | 21.1g | 28.5g |
Net carbs — | 18.3g | 28.1g |
Fiber Higher wins | 2.8g | 0.4g |
Sugar Lower wins | 0.9g | 0.1g |
Protein Higher wins | 4.3g | 2.7g |
Glycemic index Lower wins | 53 | 73 |
Glycemic load Lower wins | 9.7 | 20.5 |
Highlighted cell wins each row for carb quality. Values normalised per 100g from USDA reference data.
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