Quinoa, cooked vs 00 flour
In short
Gram for gram, there are 3 times as many calories in 00 flour as in quinoa, cooked (366 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: magnesium (2.5×) and folate (3.1×). More in 00 flour: carbohydrates (3.5×), protein (2.6×), selenium (3.7×) and niacin (3.3×). Everything else is within 4% of a day's needs.
Calories, and where they come from
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat
11.4 g protein · 74.4 g carbs · 1.5 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.
- Carbohydrates8% vs 27%
21.3 g vs 74.4 g
- Protein9% vs 23%
4.4 g vs 11.4 g
- Selenium5% vs 19%
2.8 µg vs 10.3 µg
- Magnesium15% vs 6%
64 mg vs 25.8 mg
- Folate11% vs 3%
42 µg vs 13.5 µg
- Niacin (B3)3% vs 9%
0.41 mg vs 1.4 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.5 g2%·2%
- Fiber2.8 g · 2.7 g10%·9%
- Sodiumlimit7 mg · 0 mg<1%·0%
- Potassium172 mg · 136 mg4%·3%
- Calcium17 mg · 18.7 mg1%·1%
- Iron1.5 mg · 0.99 mg8%·5%
- Phosphorus152 mg · 106 mg12%·8%
- Zinc1.1 mg · 0.79 mg10%·7%
- Copper0.19 mg · 0.17 mg21%·19%
- Manganese0.63 mg · 0.55 mg27%·24%
- Thiamin (B1)0.11 mg · 0.13 mg9%·10%
- Riboflavin (B2)0.11 mg · 0.091 mg8%·7%
- Vitamin B60.12 mg · 0.055 mg7%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), 00 flour (Foundation 2003586). 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.