A half-cup serving of cooked medium-grain brown rice provides approximately 109 calories, 23 grams of carbohydrates, 2.3 grams of protein, and 1.8 grams of fiber. This whole grain option delivers ...

While brown rice is very low in fat with just 2 grams per cup, quinoa has a little bit more (just over 3 grams per cup). That's because quinoa is technically a seed, Zumpano says. And, like other ...

offering 9 grams of protein per 100-gram serving - surpassing the protein content of brown rice. Also, it provides 3.5 milligrams of iron, an essential mineral that facilitates oxygen transport ...