Quinoa, cooked vs Brown rice flour
In short
Gram for gram, there are 3 times as many calories in brown rice flour as in quinoa, cooked (365 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: riboflavin (14×). More in brown rice flour: manganese (4.5×), niacin (15×), carbohydrates (3.5×), thiamin (3×) and 6 more. 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
7.2 g protein · 75.5 g carbs · 3.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese0.63 mg · 2.8 mg27%123%
- Niacin (B3)0.41 mg · 6 mg3%37%
- Carbohydrates21.3 g · 75.5 g8%27%
- Thiamin (B1)0.11 mg · 0.32 mg9%27%
- Magnesium64 mg · 124 mg15%30%
- Phosphorus152 mg · 319 mg12%26%
- Selenium2.8 µg · 9.7 µg5%18%
- Copper0.19 mg · 0.29 mg21%32%
- Riboflavin (B2)0.11 mg · 0.008 mg8%1%
- Zinc1.1 mg · 1.9 mg10%17%
- Protein4.4 g · 7.2 g9%14%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 3.9 g2%·5%
- Sodiumlimit7 mg · 1 mg<1%·<1%
- Potassium172 mg · 265 mg4%·6%
- Calcium17 mg · 10 mg1%·1%
- Iron1.5 mg · 1.5 mg8%·8%
- Vitamin B60.12 mg · 0.13 mg7%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, folate, vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Brown rice flour (Foundation 1104812). 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.