Quinoa, cooked vs Brown rice flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 27 g of brown rice flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: copper (2×), riboflavin, iron (3×) and magnesium. More in brown rice flour: manganese and niacin (4.8×). 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
27.4 g · 2 g protein · 20.7 g carbs · 1.1 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 calories 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.
- Manganese0.53 mg · 0.78 mg23%34%
- Copper0.16 mg · 0.078 mg18%9%
- Niacin (B3)0.34 mg · 1.6 mg2%10%
- Riboflavin (B2)0.092 mg · 0.002 mg7%<1%
- Iron1.2 mg · 0.41 mg7%2%
- Magnesium53.3 mg · 33.9 mg13%8%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2 g7%·4%
- Total fat1.6 g · 1.1 g2%·1%
- Carbohydrates17.8 g · 20.7 g6%·8%
- Sodiumlimit5.8 mg · 0.27 mg<1%·<1%
- Potassium143 mg · 72.6 mg3%·2%
- Calcium14.2 mg · 2.7 mg1%·<1%
- Phosphorus127 mg · 87.3 mg10%·7%
- Zinc0.91 mg · 0.52 mg8%·5%
- Selenium2.3 µg · 2.7 µg4%·5%
- Thiamin (B1)0.089 mg · 0.088 mg7%·7%
- Vitamin B60.1 mg · 0.036 mg6%·2%
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.