Quinoa has 39 grams of carbs in a cup while brown rice weighs in with 45 grams. Both brown rice and quinoa contain high levels of different micronutrients. Quinoa is a complete protein. Bottom line: Quinoa and brown rice are both part of a healthy diet! Replace higher-glycemic grains with lower-glycemic choices whenever possible by using the information in the following table. That means it isn’t a good weight loss food compared with quinoa. Brown rice is also a low glycemic index carbohydrate, which—similarly to quinoa—will help you get fuller from a smaller portion of food. Nutrients: Both quinoa and rice are loaded with beneficial nutrients. White rice, on the other hand, is a refined starch and is high on the glycemic index. While white rice has a relatively low amount of fat compared to brown rice and quinoa, it can actually be detrimental to weight loss and overall health given the lack of fiber and higher glycemic index. Glycemic index: Quinoa has a low GI score, brown rice is medium and white rice is high. Grains Food Type Portion Size Glycemic Load Amaranth 1 ounce High Buckwheat 1/2 cup Low Bulgur […] Choose your grains carefully by searching out whole-grain food products that incorporate the lower-glycemic grains such as bulgur, buckwheat, quinoa, and wild rice. Winner: Quinoa. If you track your food, or follow a low-carb diet, carb count can be a key factor in weight loss. Winner: Brown rice. Unlike white rice, brown rice does have numerous potential health benefits, including high levels of fiber and the potential to lower blood pressure. And, even enriched forms do not provide near the same amount of vitamins, minerals, and antioxidants as whole grains and seeds. Carbohydrates. Micronutrients. Fat: Quinoa and rice both are low fat foods: but quinoa has double the fat vs brown rice.