According to the USDA, 1 cup of cooked brown rice has about 215 calories, 5 grams of protein, 1.75 grams of fat, 45 grams of carbohydrates, 3.5 grams of fiber and 1 gram of natural sugar.A cup of cooked quinoa has 220 calories, 8 grams of protein, 3.5 grams of fat, 39.5 grams of carbohydrates and 5 grams of fiber.Although quinoa is slightly higher in fat, it edges out brown rice in both amounts of protein and dietary fiber per serving.aste. Cooked brown rice is just a bit darker than white rice, and it has a nuttier, chewier texture and more of a “bite.” The bran and germ have not been removed from the rice, so it can take longer to eat and digest. Quinoa is also somewhat chewy, but it has a softer texture and more of a neutral flavor.