Is quinoa a good substitute for rice?
By
Dr Jorge Metri (PhD)
| Reviewed by
Dr Anny Manrich (PhD)
The contents of this article are fact-based except otherwise stated within the article.
Author bio
Dr Jorge Metri PhD is a Nutritionist with vast experience in food design with natural ingredients. He also researches sensory sciences and food quality with cutting-edge technologies like Machine Learning. He writes and reviews content on these topics.
Dr Jorge Metri’s highlights:
- Invited Reviewer of two international scientific Journals
- PhD in Food Science with emphasis on reduced-fat salad dressings with non-animal derived proteins at Universidad De Las Américas Puebla
- Diploma in Artificial Intelligence at Universidad Anáhuac, México
- Bachelor’s degree in Nutrition at the Universidad Latino
“Science shows its true impact when we make it understandable for everyone” – Dr Jorge Metri PhD.
Professional experience:
Prior to doing his PhD, Jorge Metri worked as an independent nutritionist for almost two years, focusing on sports nutrition to enhance the performance of swimmers and triathletes.
Jorge Metri has worked on several multidisciplinary research projects, including fruit processing, the production of protein-based products, spices, seasonings, jams, and artificial intelligence applied to agriculture production and food quality.
In the food technology area, Jorge Metri has contributed to improving sales and profits of two entrepreneurs of artisanal food products by reformulating their products and standardizing their processes.
Due to the high volume of food production and innovation, the food industry will need new technologies for food characterization in the next years; Jorge Metri is looking for studying such technologies, in 2022, he was selected as a finalist in the IFT FIRST 2022 Food Science event for the Sensory & Consumer Sciences Division Graduate Student Pangborn Oral Competition with the work titled: Machine Learning Models for Mayonnaise Acceptability Prediction.
Education:
- 2018 – 2023: PhD in Food Science at Universidad De Las Américas Puebla of Puebla, México
- 2022: Diploma in Artificial Intelligence at Universidad Anáhuac, México
- 2011 – 2016: Bachelor’s degree in Nutrition at the Universidad Latino of Mérida Yucatán, México.
Main publications of Jorge Metri:
- Metri-Ojeda, J., Solana-Lavalle, G., Rosas-Romero, R., Palou, E., & Baigts-Allende, D. (2023). Rapid screening of mayonnaise quality using computer vision and machine learning. Journal of Food Measurement and Characterization, 1-13.
- Metri-Ojeda, J., Ramírez-Rodrigues, M., Rosas-Ordoñez, L., & Baigts-Allende, D. (2022). Development and Characterization of a Low-Fat Mayonnaise Salad Dressing Based on Arthrospira platensis Protein Concentrate and Sodium Alginate. Applied Sciences, 12(15), 7456.
- Ojeda, J. M., Rodrigues, M. R., & Allende, D. B. (2022). Study of the perception and the acceptability of mayonnaise ingredients among Mexican consumers and its global preference. Revista Española de Nutrición Humana y Dietética, 26.
- Metri-Ojeda, J., Nikiforidis, C., Sandoval-Peraza, M., Chel-Guerrero, L., & Baigts, D. (2019). Processing of Amaranthus hypochondriacus biomass for functional protein concentrates development. Journal of Food Research, 8(5), 70-81.
Conference papers:
- Allende, D. B., Alva, A. P., Haro, M. S., Martínez, A. S., & Ojeda, J. M. (2020). Bio-plastic polymers from renewable sources. INNOTEC, (19 ene-jun), 97-108
- Metri-Ojeda, J. C., Pérez-Alva, A., Recio-Cazares, S. L., & Baigts-Allende, D. K. (2020). Physicochemical and sensorial characterization of vegan mayonnaise using chia seed oil and mucilage (Salvia hipanica L.). Investigación y Desarrollo en Ciencia y Tecnología de Alimentos, 5, 485-489.
You can view some of Dr Metri’s work below and links to his professional profiles:
LinkedIn: https://www.linkedin.com/in/jorge-metri-ojeda/
Research Gate: https://www.researchgate.net/profile/Jorge-Carlos-Metri-Ojeda-2
Google Scholar: https://scholar.google.com/citations?user=SBi5hE8AAAAJ&hl=es
ORCID: https://orcid.org/0000-0002-7333-3688
Reviewer bio
Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.
Dr Anny Manrich’s Highlights:
- Research and Technology at the Brazilian Agricultural Research Corporation
- PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
- Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.
Professional Experience:
Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate,
Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow.
Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed.
Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.
Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity.
In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies.
Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.
Education:
- 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
- 1999 One year scholarship at the Technical University of Munich
- 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
- 2010 One year scholarship at the Technical University of Munich
The main publications of Dr. Anny Manrich are:
Articles
Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.
Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.
Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.
Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.
Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.
Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..
Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.
Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.
Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..
Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.
Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.
Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..
Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.
Book Chapter
Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.
Conference Papers
Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.
Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658.
Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.
Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.
You can view some of Dr Anny’s work below and links to her professional profile.
Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2
Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100
Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ
Linkedin: https://br.linkedin.com/in/anny-manrich-20693129
In this brief article, we will address the query “Is quinoa a good substitute for rice?”. Additionally, it presents the nutritional value of quinoa and rice, as well as the health benefits of consuming quinoa.
Is quinoa a good substitute for rice?
Yes, quinoa is an excellent substitute for rice. As you will read in the following paragraphs, quinoa has superior nutritional value and more health benefits than rice (1).
Do rice and quinoa have similar sensory properties?
Quinoa and rice have very different sensory profiles. The following list summarizes the main differences between these two foods (2,3):
- Rice has predominantly flavors like starchy, cereal-like or popcorn, and buttery; quinoa presents a different palette of flavors such as roasted, earthy, slightly sweet, and bitter. Quinoa has a high content of saponins, which increase the bitterness of the grain.
- Quinoa tend to be chewy, firm, and crunchy in texture; on the other hand, rice is normally pasty, soft, and adhesive
Due to these differences, but mainly in their textural properties, quinoa could be a bad substitute for rice in specific dishes. We will discuss this topic in the next subheading.
When is quinoa not a good substitute for rice?
As mentioned in the last subheading, quinoa has different flavor and textural properties, which can make its usage as a rice substitute difficult. For example sushi and risotto (2,3).
Sushi is an Asian dish that has been globalized and nowadays is eaten worldwide. The rice used for preparing sushi must be sticky (determined by the rice adhesiveness) to form the sushi roll. Due to the lack of adhesiveness in quinoa, it could be very difficult to achieve a stable roll-shape (4).
In the case of risotto, it is a popular Italian dish with rice as the main ingredient. Risotto is characterized by a thick texture provided by the swelling capacity of rice’s starch. Unfortunately, quinoa is not able to reach such thickness, and the sensory profile of this dish will not be the same with quinoa compared to rice (4).
Why is quinoa a good substitute for rice?
Quinoa is a good substitute for rice because it has more nutrients like proteins and unsaturated lipids. Additionally, quinoa provides you with bioactive components like saponins and flavonoids with antioxidant properties, which prevent diseases like cancer (1,5).
What is the nutritional value of quinoa?
Quinoa has an excellent nutritional value, it is a pseudocereal with high protein content (11 – 17 %), and the best part is that quinoa has a complete protein! (1,5)
Complete proteins are those that contain all essential amino acids, which are essential for your body. Essential amino acids are needed to produce tissues, organs, immune cells, and even hormones (1,5).
If you want to know more about the importance of proteins, as well as other good protein sources, please visit this post on the importance of protein in breakfast.
Quinoa has approximately 60 % of carbohydrates, and it also contains between 8 and 13 % of fiber. Fiber is really important to maintain good intestinal health and prevent constipation (1,5).
Fiber feeds your microbiota, which produces short-chain fatty acids, molecules that could prevent colon cancer (1,5).
Another significant nutrient in quinoa is lipids, it has approximately 6 % lipids, which are predominantly unsaturated. Unsaturated lipids like Omega-3 are known for their antioxidant, anti-inflammatory, and cardioprotective properties (1,5).
Quinoa also has a good content of iron (around 13 mg each 100 g), this is much more than the iron content in cereals like corn, rice, or wheat (around 4 mg). Iron is a mineral essential for preventing anemia (1,5).
The information presented before is of raw quinoa. However, the composition of 1 cup (185 g) of cooked quinoa is the following:
| Content in 185 g of cooked quinoa | |
| Protein | 8.14 g |
| Lipids | 3.55 g |
| Carbohydrate | 39.4 g |
| Fiber | 5.18 g |
| Iron | 2.76 mg |
| Zinc | 2.02 mg |
Adapted from USDA FoodData Central (6).
What is the nutritional value of rice?
The nutritional value of rice is a little bit lower in quality compared to quinoa; rice has fewer protein (7-8 %), fiber (around 1 %), and iron (approximately 2.7 mg/100 g) (7).
Another drawback of rice is that it’s protein is not complete, it lacks Lysine, an essential amino acid needed for a healthy metabolism (7,8).
A cup of cooked rice provides you with the following nutrients:
| Content in 186 g of cooked rice | |
| Protein | 4.43 g |
| Lipids | 0.39 g |
| Carbohydrate | 53.2 g |
| Fiber | <1 g |
| Iron | 0.37 mg |
| Zinc | 0.78 mg |
Adapted from USDA FoodData Central (9).
As you can see, rice provides you with very low content of minerals like iron and zinc, fiber, and proteins.
What are the health benefits of quinoa?
Quinoa’s health benefits are related to its protein quality and bioactive components. For example (1,5):
- The high protein quality can help for growth in children and adolescents. Help to keep a healthy metabolism and immune system.
- Unsaturated lipids (Omega-3) of quinoa could prevent cardiovascular diseases.
- Saponins and flavonoids of quinoa have antioxidant properties, important to prevent diseases like cancer.
- The fiber of quinoa can help improve your intestinal health, regulate your digestion and prevent constipation.
How to incorporate quinoa in your diet?
You can incorporate quinoa in your diet with plenty of recipes. Quinoa is very versatile, you can add it to your main dishes or make salads with quinoa. Click here to see a lot of good ideas to try.
Conclusion
This brief article addressed the query “Is quinoa a good substitute for rice?”. Additionally, it presented the nutritional value of quinoa and rice, as well as the health benefits of consuming quinoa.
References
- Ng CY, Wang M. The functional ingredients of quinoa (Chenopodium quinoa) and physiological effects of consuming quinoa: A review. Food Front, 2021;2(3):329–56.
- Limpawattana M, Shewfelt RL. Flavor lexicon for sensory descriptive profiling of different rice types. J Food Sci, 2010;75(4):S199-205.
- Wu G, Ross CF, Morris CF, Murphy KM. Lexicon development, consumer acceptance, and drivers of liking of quinoa varieties. J Food Sci, 2017;82(4):993–1005.
- Serventi L, Brennan C, Mustafa R. Physicochemical and sensory evaluation of grain-based food. Foods, 2022;11(9):1237.
- Angeli V, Miguel Silva P, Crispim Massuela D, Khan MW, Hamar A, Khajehei F, et al. Quinoa (Chenopodium quinoa Willd.): An overview of the potentials of the “Golden Grain” and socio-economic and environmental aspects of its cultivation and marketization. Foods, 2020;9(2), 216.
- FoodData central [Internet]. Usda.gov. [cited 15 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
- Saleh ASM, Wang P, Wang N, Yang L, Xiao Z. Brown rice versus white rice: Nutritional quality, potential health benefits, development of food products, and preservation technologies. Compr Rev Food Sci Food Saf, 2019;18(4):1070–96.
- Day L. Proteins from land plants – Potential resources for human nutrition and food security. Trends Food Sci Technol, 2013;32(1):25–42.
- FoodData central [Internet]. Usda.gov. [cited 15 May 2023]. Available from: https://fdc.nal.usda.gov/fdc-app.html#/food-details/168878/nutrients
