Brown rice flour vs Quinoa, cooked

Brown rice flourQuinoa, cooked
Same weightSame caloriesOne serving

In short

One serving each: 574 calories in brown rice flour (1 cup, 158 g), 222 calories in quinoa, cooked (1 cup, 185 g). Both get most of their calories from carbohydrate.

More in brown rice flour: manganese (5.4×), niacin (13×), vitamin B6 (5.1×), thiamin (3.5×) and 6 more. More in quinoa, cooked: folate (3.1×) and riboflavin. Everything else is within 4% of a day's needs.

Calories, and where they come from

Brown rice flour574 cal

1 cup (158 g) · 11.4 g protein · 121 g carbs (1 g sugars) · 4.4 g fat

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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.

0%150%300%
  • Manganese6.3 mg · 1.2 mg
    276%51%
  • Niacin (B3)10 mg · 0.76 mg
    63%5%
  • Vitamin B61.2 mg · 0.23 mg
    68%13%
  • Thiamin (B1)0.7 mg · 0.2 mg
    58%16%
  • Carbohydrates121 g · 39.4 g
    44%14%
  • Phosphorus532 mg · 281 mg
    43%22%
  • Zinc3.9 mg · 2 mg
    35%18%
  • Magnesium177 mg · 118 mg
    42%28%
  • Folate25.3 µg · 77.7 µg
    6%19%
  • Fiber7.3 g · 5.2 g
    26%19%
  • Protein11.4 g · 8.1 g
    23%16%
  • Riboflavin (B2)0.13 mg · 0.2 mg
    10%16%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat4.4 g · 3.6 g6%·5%
  • Saturated fatlimit0.88 g · 0.43 g4%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.6 mg · 12.9 mg1%·1%
  • Potassium457 mg · 318 mg10%·7%
  • Calcium17.4 mg · 31.4 mg1%·2%
  • Iron3.1 mg · 2.8 mg17%·15%
  • Copper0.36 mg · 0.36 mg40%·39%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.95 mg · 1.2 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.

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