Brown rice flour vs Quinoa, cooked
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
1 cup (158 g) · 11.4 g protein · 121 g carbs (1 g sugars) · 4.4 g fat
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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese276% vs 51%
6.3 mg vs 1.2 mg
- Niacin (B3)63% vs 5%
10 mg vs 0.76 mg
- Vitamin B668% vs 13%
1.2 mg vs 0.23 mg
- Thiamin (B1)58% vs 16%
0.7 mg vs 0.2 mg
- Carbohydrates44% vs 14%
121 g vs 39.4 g
- Phosphorus43% vs 22%
532 mg vs 281 mg
- Zinc35% vs 18%
3.9 mg vs 2 mg
- Magnesium42% vs 28%
177 mg vs 118 mg
- Folate6% vs 19%
25.3 µg vs 77.7 µg
- Fiber26% vs 19%
7.3 g vs 5.2 g
- Protein23% vs 16%
11.4 g vs 8.1 g
- Riboflavin (B2)10% vs 16%
0.13 mg vs 0.2 mg
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.