Quinoa (cocida) vs Arroz integral (cocido): Nutritional Comparison
Data per 100g · Complete macro and micronutrient analysis
| Nutrient | Quinoa (cocida) | Arroz integral (cocido) | Difference |
|---|---|---|---|
| Calories | 120kcal6% DV | 123kcal6% DV | -3kcal |
| Protein | 4.4g9% DV | 2.7g5% DV | +1.7g |
| Carbohydrates | 21g7% DV | 26g9% DV | -5g |
| Fat | 1.9g3% DV | 1g2% DV | +0.9g |
| Fiber | 2.8g11% DV | 1.8g7% DV | +1g |
| Iron | 1.5mg8% DV | 0.4mg2% DV | +1.1mg |
| Calcium | 17mg2% DV | 10mg1% DV | +7mg |
| Vitamin C | 0mg0% DV | 0mg0% DV | Equal |
| Potassium | 172mg5% DV | 79mg2% DV | +93mg |
| Magnesium | 64mg16% DV | 44mg11% DV | +20mg |
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🏆 Verdict: Quinoa (cocida) or Arroz integral (cocido)?
There is no universally "better" food — it depends on your goal. Here are the conclusions:
- Quinoa (cocida) has fewer calories (120 vs 123 kcal), better for weight loss diets.
- Quinoa (cocida) wins in protein (4.4g vs 2.7g), ideal for muscle gain.
- Quinoa (cocida) provides more fiber (2.8g vs 1.8g), better for digestive satiety.
- Both foods are nutritious and can be part of a balanced diet.
🎯 When to choose each one?
Choose Quinoa (cocida) if...
- You want more protein (4.4g vs 2.7g)
- You want fewer calories (120 vs 123 kcal)
- You need more fiber (2.8g vs 1.8g)
- You need more iron (1.5mg vs 0.4mg)
- You enjoy its flavor and texture in your recipes
Choose Arroz integral (cocido) if...
- You prefer it for variety or accessibility
❓ Frequently Asked Questions
Does Quinoa (cocida) or Arroz integral (cocido) have more protein?
Quinoa (cocida) has more protein: 4.4g vs 2.7g per 100g.
Does Quinoa (cocida) or Arroz integral (cocido) have more calories?
Arroz integral (cocido) has more calories: 123 kcal vs 120 kcal per 100g.
Which is better for weight loss, quinoa (cocida) or arroz integral (cocido)?
For weight loss, choose the food with fewer calories and more satiety. Quinoa (cocida) (120 kcal) has fewer calories. Also, Quinoa (cocida) provides more fiber (2.8g), which increases satiety.
Can you combine quinoa (cocida) and arroz integral (cocido)?
Yes, combining both foods is an excellent strategy for greater nutritional variety. Quinoa (cocida) provides 4.4g of protein and Arroz integral (cocido) provides 2.7g, resulting in a more complete amino acid and micronutrient profile.
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