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Grains
Quinoa vs White Rice
Per 100g, Quinoa has 18.3g net carbs and White Rice has 28.1g. Quinoa is the lower-carb choice for keto and low-carb diets. It also brings 2.4g more fiber and 1.6g more protein.
Quinoa is the more keto-friendly pick
Side by side
per 100g| Metric | Quinoa | White Rice |
|---|---|---|
Net carbs Lower wins | 18.3g | 28.1g |
Total carbs Lower wins | 21.1g | 28.5g |
Sugar Lower wins | 0.9g | 0.1g |
Fiber Higher wins | 2.8g | 0.4g |
Protein Higher wins | 4.3g | 2.7g |
Fat — | 1.9g | 0.3g |
Glycemic index Lower wins | 53 | 73 |
Calories — | 120 | 129.7 |
Highlighted cell wins each row for low-carb / keto. Values normalised per 100g from USDA reference data.
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