Daily safety snapshot
0mg sodium
0% sodium limit | 0% sat fat | 0% fiber target
Brown rice vs Quinoa vs Lentils: 3-Way Nutrition Comparison
Three-way nutrition comparison: Brown rice, Quinoa, and Lentils. Protein, fat, calories, radar chart, and goal amounts. USDA data.
Brown rice vs Quinoa vs Lentils: 3-Way Nutrition Comparison
Side-by-side comparison of Brown rice (2.6g protein, 112 kcal), Quinoa (14.1g protein, 368 kcal), and Lentils (9g protein, 116 kcal) per 100g. **Quinoa leads on protein.** Explore the radar chart and tables below for the full picture.
Three-Way Nutrition Verdict
Brown rice vs Quinoa vs Lentils — Macros per 100g
Brown rice vs Quinoa vs Lentils: Who Wins Each Category?
**Most protein per 100g: Quinoa** — 14.1g
**Lowest calorie: Brown rice** — 112 kcal/100g
**Leanest (lowest fat): Lentils** — 0.4g fat/100g
**Best protein-per-calorie: Lentils** — 7.76g protein per 100 kcal
Brown rice vs Quinoa vs Lentils — Nutrition Radar
Radar chart showing normalized macro profile across all three foods. Each axis normalized to the highest value in the group.
Nutrient Density per Calorie: Brown rice vs Quinoa vs Lentils
How Much to Eat to Hit Your Goal
Diet Compatibility: Brown rice vs Quinoa vs Lentils
Quinoa Benefit Signals
- Portion-controlled base: Best value comes from weighing the serving and matching the source prep state. Basis: computed fallback.
Quinoa Condition-Aware Nutrition Notes
Brown rice vs Quinoa vs Lentils — FAQs
Which has the most protein: Brown rice, Quinoa, or Lentils? Quinoa has the most protein at 14.1g per 100g. (Brown rice: 2.6g, Quinoa: 14.1g, Lentils: 9g)
Which is the lowest calorie option among Brown rice, Quinoa, and Lentils? Brown rice has the fewest calories at 112 kcal per 100g. (Brown rice: 112 kcal, Quinoa: 368 kcal, Lentils: 116 kcal)
Which of the three is best for keto? None of the three are ideal for strict keto.
Which is best for muscle building? For muscle building, prioritise protein. Quinoa delivers the most protein (14.1g/100g) and is the top choice. Brown rice is second-best if calories are a constraint.
How do Brown rice, Quinoa, and Lentils compare as meal prep staples? Brown rice: usable for meal prep (2.6g protein, 112 kcal/100g). Quinoa: usable for meal prep (14.1g protein, 368 kcal/100g). Lentils: usable for meal prep (9g protein, 116 kcal/100g).
Brown rice, Quinoa, and Lentils: A Full Nutrition Comparison
This page compares Brown rice, Quinoa, and Lentils across protein, fat, carbohydrates, and calories per 100g of raw weight.
Brown rice has 2.6g protein and 112 kcal per 100g. Quinoa has 14.1g protein and 368 kcal. Lentils has 9g protein and 116 kcal.
All values are from USDA FoodData Central. For clinical nutrition decisions, consult a registered dietitian.
Quinoa Page Quality Signals
Source, density, prep-state, serving, and allergen checks used to decide whether this page is safe to promote from generated to indexed.
Data Sources & Methodology
Data source: USDA FoodData Central.
Three-way comparison method: All three foods are evaluated against the same per-100g baseline. Ranking within each macro is determined by descending order of the macro value. Radar chart axes are normalized to the maximum value across the three foods for visual comparison.
Accuracy note: Macro values represent averages across measured samples; individual items may vary ±5–10% depending on brand, farming method, and preparation technique. For clinical nutrition, consult a registered dietitian.
Update policy: Macro values are reviewed quarterly against USDA FoodData Central updates. Page last verified: 2026.