🍚
🌾
VS
Side-by-side comparison
White Rice vs Quinoa
White Rice
5/10
Neutral🌾WinnerQuinoa
Quinoa
3/10
Anti-InflammatoryLess inflammatoryMore inflammatory
White Rice5/10
Quinoa3/10
🌾
Quinoa is the better choice for an anti-inflammatory diet
Detailed Comparison
🍚 White Rice
🌾 QuinoaWinner
Inflammation Score
5/10
3/10
Category
Neutral
Anti-Inflammatory
Key Benefits
- Easy to digest
- Gluten-free grain option
- Good energy source
- Complete protein with all 9 essential amino acids
- Contains anti-inflammatory quercetin and kaempferol
- Gluten-free grain alternative
Concerns
- Refined — lacks fiber of brown rice
- Higher glycemic index than whole grains
- May contain arsenic
- Contains saponins that can cause digestive issues (rinse well)
- Higher in calories than some other grains per serving
Key Nutrients
CarbohydratesManganeseFolate (if fortified)Iron (if fortified)
ProteinFiberManganeseMagnesiumPhosphorusIron
Serving Size
1 cup (158g) cooked
1 cup (185g) cooked
Free · iOS & Android
Compare any two foods in the app
Scan a food and Flammy gives you its inflammation score, no lookups needed.
The verdict
🌾The Better Choice: Quinoa
With an inflammation score of 3/10, Quinoa is the clear winner in this comparison. Quinoa is classified as anti-inflammatory, meaning it actively helps reduce inflammation in the body. Compared to White Rice (5/10), Quinoa offers better anti-inflammatory benefits.
Learn More About Each Food
Compare Any Food's Inflammation Score
Download Flammy to scan any food and instantly see its inflammatory score. Compare foods side by side and make better choices for your health.
Browse All FoodsFree · iOS & Android
Scan a food in 2 seconds. Know if it's healing or hurting you.
Point your camera at any meal, ingredient, or label. Get an instant inflammation score, the science behind it, and better alternatives. All free.
Camera scanAI-powered1–10 scoreBetter swaps
