Brown rice flour vs Uncooked quinoa

Brown rice flourUncooked quinoa
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 363 in 100 g of brown rice flour, 368 of uncooked quinoa. Both get most of their calories from carbohydrate.

More in brown rice flour: manganese, niacin (4.2×), pantothenic acid (2.1×), vitamin B6 and 2 more. More in uncooked quinoa: folate (12×), copper (2.6×), magnesium, riboflavin (4×) and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Brown rice flour363 cal

7.2 g protein · 76.5 g carbs (0.66 g sugars) · 2.8 g fat

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 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.

0%87.5%175%
  • Manganese4 mg · 2 mg
    174%88%
  • Folate16 µg · 184 µg
    4%46%
  • Copper0.23 mg · 0.59 mg
    26%66%
  • Niacin (B3)6.3 mg · 1.5 mg
    40%10%
  • Magnesium112 mg · 197 mg
    27%47%
  • Riboflavin (B2)0.08 mg · 0.32 mg
    6%24%
  • Pantothenic acid (B5)1.6 mg · 0.77 mg
    32%15%
  • Vitamin B60.74 mg · 0.49 mg
    43%29%
  • Iron2 mg · 4.6 mg
    11%25%
  • Protein7.2 g · 14.1 g
    14%28%
  • Vitamin E0.6 mg · 2.4 mg
    4%16%
  • Phosphorus337 mg · 457 mg
    27%37%
  • Fiber4.6 g · 7 g
    16%25%
  • Thiamin (B1)0.44 mg · 0.36 mg
    37%30%
  • Zinc2.5 mg · 3.1 mg
    22%28%
  • Potassium289 mg · 563 mg
    6%12%
  • Carbohydrates76.5 g · 64.2 g
    28%23%
  • Total fat2.8 g · 6.1 g
    4%8%

Show as: bars · dots

Where they are alike

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

  • Saturated fatlimit0.56 g · 0.71 g3%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8 mg · 5 mg<1%·<1%
  • Calcium11 mg · 47 mg1%·4%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin A, vitamin C, vitamin K, choline.

From USDA FoodData Central: Brown rice flour (SR Legacy 168898), Uncooked quinoa (SR Legacy 168874). 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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