Gluten-free grains are: corn, rice, soy. Brown rice and quinoa have B-complex vitamins, which rev up your metabolism by helping your body use the protein, carbohydrates, and fats you take in. We decided to compare these three grains to see which is the healthiest option for you and your family. Brown rice is also much lower in certain amino acids, such as lysine, and isn’t technically a complete protein on its own. Find out with our latest food face-off. While rice, whether white or brown, is a grain, quinoa is actually a seed. White Rice: A Quick Introduction. This vs that: Brown rice or Quinoa. Which Is Better: Quinoa, Brown Rice or Couscous? The top five grains for iron are: quinoa, amaranth, oats, enriched rice, millet and barley. The top grains for folic acid are: millet, wild rice, rye, amaranth, and oats. A cup of either type of grain gives you about one-fifth of the thiamine and vitamin B-6 you need each day. When comparing quinoa with brown rice, quinoa wins every time. The top grains for zinc (an important immune-booster) are: wild rice, rye, amaranth, oats, and quinoa. Fat: Quinoa and rice both are low fat foods: but quinoa has double the fat vs brown rice. You can't go wrong by adding either brown rice or quinoa to your diet, but is one healthier than the other? Glycemic index: Quinoa has a low GI score, brown rice is medium and white rice is high. Bottom line: Quinoa and brown rice are both part of a healthy diet! To make a good overall decision, we looked at eight key areas: Amount of fat; Number of calories; How much protein they contain While the comparison between rice and quinoa may not be very fair, since both of them are different food items, they are often consumed similarly, and hence are weighed against each other. To compare, an equivalent amount of cooked white rice has just over 3.5 grams of protein; the same amount of brown rice has around five grams. Is quinoa better than brown rice? Nutrients: Both quinoa and rice are loaded with beneficial nutrients. When it comes to choosing between quinoa vs rice, it's good to know they are both healthy and interchangeable nutritional substitutes for grain in your recipes. Is brown rice better than couscous? Quinoa vs. Brown Rice: Nutritional Comparison. (Buckwheat may contain a small amount of gluten.) Quinoa has a higher fiber content, a lower glycemic load, and substantially more amino acids. Compared to quinoa, brown rice has less protein and slightly more starch.