Quinoa, cooked vs Barley flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of barley flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese, magnesium (2.2×), copper and phosphorus. More in barley flour: niacin (4.8×) and fiber. Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
28 g · 2.4 g protein · 21.7 g carbs · 0.69 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.
- Manganese23% vs 14%
0.53 mg vs 0.33 mg
- Niacin (B3)2% vs 10%
0.34 mg vs 1.7 mg
- Magnesium13% vs 6%
53.3 mg vs 24.6 mg
- Copper18% vs 12%
0.16 mg vs 0.11 mg
- Phosphorus10% vs 5%
127 mg vs 65.6 mg
- Fiber8% vs 13%
2.3 g vs 3.6 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.4 g7%·5%
- Total fat1.6 g · 0.69 g2%·1%
- Carbohydrates17.8 g · 21.7 g6%·8%
- Sodiumlimit5.8 mg · 5.7 mg<1%·<1%
- Potassium143 mg · 103 mg3%·2%
- Calcium14.2 mg · 10 mg1%·1%
- Iron1.2 mg · 0.92 mg7%·5%
- Zinc0.91 mg · 0.6 mg8%·5%
- Selenium2.3 µg · 3.7 µg4%·7%
- Thiamin (B1)0.089 mg · 0.063 mg7%·5%
- Riboflavin (B2)0.092 mg · 0.041 mg7%·3%
- Vitamin B60.1 mg · 0.056 mg6%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Barley flour (Foundation 2512376). 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.