Brown rice flour vs Uncooked quinoa
In short
One serving each: 574 calories in brown rice flour (1 cup, 158 g), 626 calories in uncooked quinoa (1 cup, 170 g). Both get most of their calories from carbohydrate.
More in brown rice flour: manganese, niacin (3.9×), pantothenic acid, vitamin B6 and 2 more. More in uncooked quinoa: folate (12×), copper (2.8×), magnesium, riboflavin (4.3×) and 9 more. 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 (170 g) · 24 g protein · 109 g carbs · 10.3 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 150%
6.3 mg vs 3.5 mg
- Folate6% vs 78%
25.3 µg vs 313 µg
- Copper40% vs 111%
0.36 mg vs 1 mg
- Niacin (B3)63% vs 16%
10 mg vs 2.6 mg
- Magnesium42% vs 80%
177 mg vs 335 mg
- Riboflavin (B2)10% vs 42%
0.13 mg vs 0.54 mg
- Iron17% vs 43%
3.1 mg vs 7.8 mg
- Protein23% vs 48%
11.4 g vs 24 g
- Pantothenic acid (B5)50% vs 26%
2.5 mg vs 1.3 mg
- Vitamin E6% vs 28%
0.95 mg vs 4.1 mg
- Vitamin B668% vs 49%
1.2 mg vs 0.83 mg
- Phosphorus43% vs 62%
532 mg vs 777 mg
- Fiber26% vs 43%
7.3 g vs 11.9 g
- Zinc35% vs 48%
3.9 mg vs 5.3 mg
- Potassium10% vs 20%
457 mg vs 957 mg
- Total fat6% vs 13%
4.4 g vs 10.3 g
- Thiamin (B1)58% vs 51%
0.7 mg vs 0.61 mg
- Calcium1% vs 6%
17.4 mg vs 79.9 mg
- Carbohydrates44% vs 40%
121 g vs 109 g
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit0.88 g · 1.2 g4%·6%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit12.6 mg · 8.5 mg1%·<1%
- 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.