Quinoa, cooked vs Brown rice flour

Quinoa, cookedBrown rice flour
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of brown rice flour. Both get most of their calories from carbohydrate.

More in quinoa, cooked: copper (2.5×), folate (7.9×), riboflavin (4.2×) and magnesium. More in brown rice flour: manganese (2.1×), niacin (5.1×) and vitamin B6. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Brown rice flour100 cal

27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 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.

0%25%50%
  • Manganese23% vs 48%

    0.53 mg vs 1.1 mg

  • Copper18% vs 7%

    0.16 mg vs 0.063 mg

  • Niacin (B3)2% vs 11%

    0.34 mg vs 1.7 mg

  • Folate9% vs 1%

    35 µg vs 4.4 µg

  • Vitamin B66% vs 12%

    0.1 mg vs 0.2 mg

  • Riboflavin (B2)7% vs 2%

    0.092 mg vs 0.022 mg

  • Magnesium13% vs 7%

    53.3 mg vs 30.9 mg

Show as: bars · dots

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 · 0.77 g2%·1%
  • Saturated fatlimit0.19 g · 0.15 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 21.1 g6%·8%
  • Fiber2.3 g · 1.3 g8%·5%
  • Sodiumlimit5.8 mg · 2.2 mg<1%·<1%
  • Potassium143 mg · 79.6 mg3%·2%
  • Calcium14.2 mg · 3 mg1%·<1%
  • Iron1.2 mg · 0.55 mg7%·3%
  • Phosphorus127 mg · 92.8 mg10%·7%
  • Zinc0.91 mg · 0.67 mg8%·6%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.17 mg4%·1%
  • Thiamin (B1)0.089 mg · 0.12 mg7%·10%
  • 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.

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Quinoa, cooked vs Brown rice flour: nutrition compared | MyFoodAnalysis