More and more supermarkets are starting to stock their shelves with quinoa packages that have a long history. High in protein, with a taste that’s somewhere between couscous and round rice, quinoa is a hit with more than just vegetarians. The media, food blogs, and recipe websites are all touting the benefits of quinoa. While brown rice is definitely better than white rice, will it hold up in a food fight with quinoa?
Let’s look at the facts and figures. Quinoa contains more fiber, has a lower glycemic index, and contains significantly more amino acids. It is one of the rare protein foods that contains all the essential amino acids needed for growth, cell repair and energy recovery.
Let’s compare the nutritional value of quinoa and brown rice:
One cup of cooked quinoa:
- Calories: 222
- Protein: 8 g
- Magnesium: 30%
- Iron: 15%
Brown rice, one cup cooked:
- Calories: 216
- Protein: 5 g
- Magnesium: 21%
- Iron: 5%
This is not to say that brown rice is useless, it is an excellent product, but so far quinoa is winning the fight. With a few exceptions, it has more nutrients, especially antioxidants.
With a slight nutty flavor, quinoa is multifunctional in culinary applications. In most recipes, it can successfully replace rice and oatmeal. For gluten-free baking, you can use quinoa flour – it gives a softer texture to bread while increasing nutrition. In addition, this is not a curiosity for a long time and is available for sale. Sorry brown rice, you’re staying in our kitchen, but quinoa won first prize.