Quinoa, cooked vs Quinoa flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
No nutrient differs by 4% of a day's needs or more.
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
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 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.
No nutrient differs by 4% of a day's needs or more in 100 calories of each.
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.2 g7%·6%
- Total fat1.6 g · 1.7 g2%·2%
- Carbohydrates17.8 g · 18.4 g6%·7%
- Fiber2.3 g · 1.7 g8%·6%
- Sodiumlimit5.8 mg · 1.7 mg<1%·<1%
- Potassium143 mg · 146 mg3%·3%
- Calcium14.2 mg · 9.9 mg1%·1%
- Iron1.2 mg · 1.2 mg7%·7%
- Magnesium53.3 mg · 43.3 mg13%·10%
- Phosphorus127 mg · 97.6 mg10%·8%
- Zinc0.91 mg · 0.73 mg8%·7%
- Copper0.16 mg · 0.13 mg18%·14%
- Manganese0.53 mg · 0.53 mg23%·23%
- Selenium2.3 µg · 1.1 µg4%·2%
- Thiamin (B1)0.089 mg · 0.091 mg7%·8%
- Riboflavin (B2)0.092 mg · 0.084 mg7%·6%
- Niacin (B3)0.34 mg · 0.32 mg2%·2%
- Vitamin B60.1 mg · 0.059 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), Quinoa flour (Foundation 2512372). 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.