White rice is not very nutritious. White rice has less vitamins, fiber and protein that brown rice or Quinoa. Quinoa is one of the most nutritious grains you can find, but if you don’t like Quinoa or it’s hard for you to find then your second choice should be brown rice.
It’s important to try and get the most nutrition possible out of your food.
I found this study on Cooking Quinoa that I thought would be a good way to share overall nutritional value of all three.
Today is Day # 16- As for your workout keep up the good work & no cheating on your wall sits!
| VITB1mg | VIT B2mg | NIACIN mg | VIT B 6mg | FOLATEug | VIT Eug | Calcium mg | Phosphorous mg | Iron mg | Potassium mg | Zinc mg | Magnesium mg | Score | |
| QUINOA | 0.198 | 0.396 | 2.93 | 0.223 | 49 | - | 60 | 41 | 9.25 | 740 | 3.3 | 210 | |
| Score | 2 | 4 | 3 | 2 | 5 | - | 6 | 1 | 10 | 7 | 3 | 6 | 49 |
| BROWN RICE | 0.413 | 0.043 | 5.91 | 0.509 | 20 | 0.661 | 33 | 264 | 1.8 | 268 | 2.02 | 143 | |
| Score | 4 | 1 | 6 | 5 | 2 | 10 | 3 | 5 | 2 | 3 | 2 | 4 | 47 |
| WHITE RICE | 0.07 | 0.048 | 2.88 | 0.145 | 9 | - | 9 | 108 | 0.8 | 86 | 1.16 | 35 | |
| Score | 1 | 1 | 3 | 1 | 1 | - | 1 | 2 | 1 | 1 | 1 | 1 | 14 |
Table of comparison of vitamin and mineral composition per 100gm of raw edible Quinoa, Brown and White Rice
| Carbohydrates | Proteins | Dietary Fiber | Fats | Vitamins & Minerals | Total Score | |
| Quinoa | 6 | 10 | 6 | 6 | 49 | 77 |
| Brown Rice | 7 | 8 | 3 | 3 | 47 | 68 |
| White Rice | 8 | 7 | 0 | 1 | 14 | 30 |
