Side-by-side comparison
White Rice vs Quinoa
Inflammation score comparison
🍚
White Rice
5/10Neutral
LowHigh
VS
🌾
Quinoa
3/10Anti-Inflammatory
LowHigh
🌾Quinoa is the better choice for an anti-inflammatory diet
Detailed Comparison
🍚 White Rice
🌾 Quinoa
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
🌾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
🍚
White Rice
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
