Quinoa, cooked vs Quinoa flour
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in quinoa flour: manganese, copper, thiamin, carbohydrates and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
100 g · 11.9 g protein · 69.5 g carbs · 6.6 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese51% vs 88%
1.2 mg vs 2 mg
- Copper39% vs 54%
0.36 mg vs 0.48 mg
- Thiamin (B1)16% vs 29%
0.2 mg vs 0.34 mg
- Carbohydrates14% vs 25%
39.4 g vs 69.5 g
- Magnesium28% vs 39%
118 mg vs 164 mg
- Iron15% vs 25%
2.8 mg vs 4.5 mg
- Riboflavin (B2)16% vs 24%
0.2 mg vs 0.32 mg
- Protein16% vs 24%
8.1 g vs 11.9 g
- Phosphorus22% vs 30%
281 mg vs 369 mg
- Zinc18% vs 25%
2 mg vs 2.8 mg
- Potassium7% vs 12%
318 mg vs 551 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Total fat3.6 g · 6.6 g5%·8%
- Fiber5.2 g · 6.3 g19%·22%
- Sodiumlimit12.9 mg · 6.3 mg1%·<1%
- Calcium31.4 mg · 37.6 mg2%·3%
- Selenium5.2 µg · 4.1 µg9%·7%
- Niacin (B3)0.76 mg · 1.2 mg5%·8%
- Vitamin B60.23 mg · 0.22 mg13%·13%
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.