Brown rice flour vs Quinoa, cooked

Brown rice flourQuinoa, cooked
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 28 g of brown rice flour or 83 g of quinoa, cooked. Both get most of their calories from carbohydrate.

More in brown rice flour: manganese (2.1×), niacin (5.1×) and vitamin B6. More in quinoa, cooked: copper (2.5×), folate (7.9×), riboflavin (4.2×) and magnesium. Everything else is within 4% of a day's needs.

Calories, and where they come from

Brown rice flour100 cal

27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 g fat

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.

0%25%50%
  • Manganese48% vs 23%

    1.1 mg vs 0.53 mg

  • Copper7% vs 18%

    0.063 mg vs 0.16 mg

  • Niacin (B3)11% vs 2%

    1.7 mg vs 0.34 mg

  • Folate1% vs 9%

    4.4 µg vs 35 µg

  • Vitamin B612% vs 6%

    0.2 mg vs 0.1 mg

  • Riboflavin (B2)2% vs 7%

    0.022 mg vs 0.092 mg

  • Magnesium7% vs 13%

    30.9 mg vs 53.3 mg

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 calories of each.

  • Protein2 g · 3.7 g4%·7%
  • Total fat0.77 g · 1.6 g1%·2%
  • Saturated fatlimit0.15 g · 0.19 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates21.1 g · 17.8 g8%·6%
  • Fiber1.3 g · 2.3 g5%·8%
  • Sodiumlimit2.2 mg · 5.8 mg<1%·<1%
  • Potassium79.6 mg · 143 mg2%·3%
  • Calcium3 mg · 14.2 mg<1%·1%
  • Iron0.55 mg · 1.2 mg3%·7%
  • Phosphorus92.8 mg · 127 mg7%·10%
  • Zinc0.67 mg · 0.91 mg6%·8%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.17 mg · 0.53 mg1%·4%
  • Thiamin (B1)0.12 mg · 0.089 mg10%·7%
  • 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.

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