Brown rice (cooked) vs Quinoa (cooked)
Both count toward 30 plants a week.
| Brown rice (cooked) | Quinoa (cooked) | |
|---|---|---|
| Protein · per 100 g | 2.7 g | 4.4 g |
| Fiber · per 100 g | 1.6 g | 2.8 g |
| Energy · per 100 g | 123 kcal | 120 kcal |
| Protein · per 100 kcal | 2.2 g | 3.7 g |
| To hit 30 g protein | 1111 g · 1367 kcal | 682 g · 818 kcal |
Bold marks the better side of each row. "Per 100 kcal" answers the density question — which food delivers more protein for the energy it costs. Portion row is computed live from the same USDA base values shown on each food page.