When comparing red quinoa with white quinoa, the first thing that comes to mind is the flavor. White quinoa has a lighter and more subtle flavor than red quinoa. The bolder, nutty flavor of red quinoa makes it more savory than the white one.
Did You Know?
Although white quinoa is less expensive, red quinoa is preferred for use, as it is chewier and adds a great texture to any dish.
Quinoa is a grain-like seed indigenous to South America and has been harvested in the Andes for more than 5000 years. It has been a staple food for those following a gluten-free diet. Although there are different varieties of quinoa, usually the red and white variants are cultivated for culinary purposes. Both types are delicious when cooked and have an outstanding nutritional profile. Once cooked, they are added to salads, rice, and soups to enhance the nutrient content of these recipes.
Red quinoa vs White quinoa
| Red Quinoa (uncooked 1/4th cup (45 g)) | White Quinoa (uncooked 1/4th cup (45 g)) | |
| Flavor | Red quinoa has a delicious nutty flavor and many say that the flavor is richer and deeper as compared to its white cousin. Red quinoa has a slightly stronger, earthier taste. The nuttier flavor of red quinoa is what makes it so tasty. | White quinoa has a delicate, subtle flavor. Many describe the flavor as bland and mild that goes well with yogurt, and fruit. |
| Texture | When cooked, red quinoa has a little crunchier texture compared to its white counterpart. The texture is slightly tougher and more fibrous than white quinoa once cooked. After cooking, you will notice that red quinoa gets more of a sprouted texture. | When cooked, white quinoa tends to have a soft texture, similar to breakfast cereals. The texture is often described as lighter, fluffier, rice-like texture. |
| Cooking Time | The cooking time of red quinoa is 3 to 4 minutes more than that of white quinoa. | Among the quinoa varieties, the white one takes the least amount of time to cook – 10 to 15 minutes. So, one can definitely say that this widely cultivated quinoa is the fastest to cook. |
| Shape | Red quinoa is superior at retaining its shape after cooking. As red quinoa is harder, it appears crispier and more consistent after cooking. As red quinoa is able to hold its shape after cooking, it can be a good addition in cold salad recipes. | White quinoa tends to lose its shape after cooking. |
| Nutrition | ||
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Riboflavin (B2)
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Uncooked red quinoa contains more riboflavin (vitamin B2) than uncooked white quinoa. 45 g of uncooked red quinoa provides around 15% of the recommended daily allowance of riboflavin. | A 45 g of uncooked white quinoa delivers around 8% of the recommended daily allowance of riboflavin. |
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Vitamin E
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Red quinoa contains a higher amount of vitamin E, with 45 g offering 15% of the daily dietary intake. | 45 g of white quinoa provides only 8% of the daily dietary intake of vitamin E. |
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Dietary Fiber
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Although both types of quinoa contain a good amount of fiber, red quinoa has slightly higher levels of dietary fiber. 45 g of uncooked red quinoa provides 5 g of fiber, which is 20% of the recommended daily allowance. | 45 g of uncooked white quinoa delivers 4 g of fiber, which is 16% of the recommended daily allowance. |
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Folate (B9)
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Red quinoa is ahead of white quinoa when it comes to folate content. 1/4th cup of uncooked red quinoa gives around 25% of the daily dietary intake of folate. | 1/4 cup of uncooked white quinoa delivers 15% of the daily dietary intake of folate. |
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Protein
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Both varieties of quinoa are excellent sources of proteins and are regarded as a complete protein source as they are packed with all the essential amino acids. However, there is a little more protein in red quinoa, with 1/4 cup giving 6 g of protein, which is 12% of the daily value. | 1/4 cup of uncooked white quinoa contains 5 g of protein, which is 10% of the daily value. |
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Carbohydrates
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Quinoa can be a great substitute of brown rice as it is a healthy source of carbohydrates. Total carbohydrate content is 32 g, for every 45 g serving of uncooked red quinoa. This is equivalent to 11% of the daily recommended intake of carbohydrates. | 45 g of uncooked white quinoa has 31 g of carbohydrates, which is 10% of the daily recommended intake. |
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Potassium
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Both varieties of quinoa are excellent sources of potassium, with red quinoa supplying 220 mg of potassium per serving. | White quinoa contains slightly less potassium – around 200 mg per serving. |
On the whole, both white and red quinoa are nutritionally dense and moreover, are low in cholesterol and saturated fats. Hence, they can be a healthy addition to any dish, particularly salads.
