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 (363 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: folate (2.6×). More in brown rice flour: manganese (6.4×), niacin (15×), vitamin B6 (6×), thiamin (4.1×) and 7 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 · 76.5 g carbs (0.66 g sugars) · 2.8 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 · 4 mg27%174%
- Niacin (B3)0.41 mg · 6.3 mg3%40%
- Vitamin B60.12 mg · 0.74 mg7%43%
- Thiamin (B1)0.11 mg · 0.44 mg9%37%
- Carbohydrates21.3 g · 76.5 g8%28%
- Phosphorus152 mg · 337 mg12%27%
- Zinc1.1 mg · 2.5 mg10%22%
- Magnesium64 mg · 112 mg15%27%
- Folate42 µg · 16 µg11%4%
- Fiber2.8 g · 4.6 g10%16%
- Protein4.4 g · 7.2 g9%14%
- Copper0.19 mg · 0.23 mg21%26%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 2.8 g2%·4%
- Saturated fatlimit0.23 g · 0.56 g1%·3%
- Cholesterollimit0 mg · 0 mg0%·0%
- Sodiumlimit7 mg · 8 mg<1%·<1%
- Potassium172 mg · 289 mg4%·6%
- Calcium17 mg · 11 mg1%·1%
- Iron1.5 mg · 2 mg8%·11%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.63 mg · 0.6 mg4%·4%
- Riboflavin (B2)0.11 mg · 0.08 mg8%·6%
- Vitamin B120 µg · 0 µg0%·0%
Reported for only one of the two, so not compared: selenium, vitamin A, vitamin K, pantothenic acid (B5), choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Brown rice flour (SR Legacy 168898). 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.