Brown rice flour vs Uncooked quinoa
In short
For the same 100 calories you eat 28 g of brown rice flour or 27 g of uncooked quinoa. Both get most of their calories from carbohydrate.
More in brown rice flour: manganese (2×), niacin (4.2×), pantothenic acid (2.1×) and vitamin B6. More in uncooked quinoa: folate (11×), copper (2.5×), magnesium and riboflavin (3.9×). Everything else is within 4% of a day's needs.
Calories, and where they come from
27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 g fat
27.2 g · 3.8 g protein · 17.4 g carbs · 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.
- Manganese48% vs 24%
1.1 mg vs 0.55 mg
- Folate1% vs 13%
4.4 µg vs 50 µg
- Copper7% vs 18%
0.063 mg vs 0.16 mg
- Niacin (B3)11% vs 3%
1.7 mg vs 0.41 mg
- Magnesium7% vs 13%
30.9 mg vs 53.5 mg
- Riboflavin (B2)2% vs 7%
0.022 mg vs 0.086 mg
- Pantothenic acid (B5)9% vs 4%
0.44 mg vs 0.21 mg
- Vitamin B612% vs 8%
0.2 mg vs 0.13 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2 g · 3.8 g4%·8%
- Total fat0.77 g · 1.6 g1%·2%
- Saturated fatlimit0.15 g · 0.19 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates21.1 g · 17.4 g8%·6%
- Fiber1.3 g · 1.9 g5%·7%
- Sodiumlimit2.2 mg · 1.4 mg<1%·<1%
- Potassium79.6 mg · 153 mg2%·3%
- Calcium3 mg · 12.8 mg<1%·1%
- Iron0.55 mg · 1.2 mg3%·7%
- Phosphorus92.8 mg · 124 mg7%·10%
- Zinc0.67 mg · 0.84 mg6%·8%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.17 mg · 0.66 mg1%·4%
- Thiamin (B1)0.12 mg · 0.098 mg10%·8%
- 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.