Brown rice flour vs Quinoa, cooked
In short
Gram for gram, there are 3 times as many calories in brown rice flour as in quinoa, cooked (363 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in brown rice flour: manganese (6.4×), niacin (15×), vitamin B6 (6×), thiamin (4.1×) and 7 more. More in quinoa, cooked: folate (2.6×). Everything else is within 4% of a day's needs.
Calories, and where they come from
7.2 g protein · 76.5 g carbs (0.66 g sugars) · 2.8 g fat
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Manganese4 mg · 0.63 mg174%27%
- Niacin (B3)6.3 mg · 0.41 mg40%3%
- Vitamin B60.74 mg · 0.12 mg43%7%
- Thiamin (B1)0.44 mg · 0.11 mg37%9%
- Carbohydrates76.5 g · 21.3 g28%8%
- Phosphorus337 mg · 152 mg27%12%
- Zinc2.5 mg · 1.1 mg22%10%
- Magnesium112 mg · 64 mg27%15%
- Folate16 µg · 42 µg4%11%
- Fiber4.6 g · 2.8 g16%10%
- Protein7.2 g · 4.4 g14%9%
- Copper0.23 mg · 0.19 mg26%21%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat2.8 g · 1.9 g4%·2%
- Saturated fatlimit0.56 g · 0.23 g3%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit8 mg · 7 mg<1%·<1%
- Potassium289 mg · 172 mg6%·4%
- Calcium11 mg · 17 mg1%·1%
- Iron2 mg · 1.5 mg11%·8%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.6 mg · 0.63 mg4%·4%
- Riboflavin (B2)0.08 mg · 0.11 mg6%·8%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin A, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Brown rice flour (SR Legacy 168898), Quinoa, cooked (SR Legacy 168917). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.