Brown rice flour vs Uncooked quinoa
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
7.2 g protein · 76.5 g carbs (0.66 g sugars) · 2.8 g fat
14.1 g protein · 64.2 g carbs · 6.1 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese174% vs 88%
4 mg vs 2 mg
- Folate4% vs 46%
16 µg vs 184 µg
- Copper26% vs 66%
0.23 mg vs 0.59 mg
- Niacin (B3)40% vs 10%
6.3 mg vs 1.5 mg
- Magnesium27% vs 47%
112 mg vs 197 mg
- Riboflavin (B2)6% vs 24%
0.08 mg vs 0.32 mg
- Pantothenic acid (B5)32% vs 15%
1.6 mg vs 0.77 mg
- Vitamin B643% vs 29%
0.74 mg vs 0.49 mg
- Iron11% vs 25%
2 mg vs 4.6 mg
- Protein14% vs 28%
7.2 g vs 14.1 g
- Vitamin E4% vs 16%
0.6 mg vs 2.4 mg
- Phosphorus27% vs 37%
337 mg vs 457 mg
- Fiber16% vs 25%
4.6 g vs 7 g
- Thiamin (B1)37% vs 30%
0.44 mg vs 0.36 mg
- Zinc22% vs 28%
2.5 mg vs 3.1 mg
- Potassium6% vs 12%
289 mg vs 563 mg
- Carbohydrates28% vs 23%
76.5 g vs 64.2 g
- Total fat4% vs 8%
2.8 g vs 6.1 g
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.