Quinoa, cooked vs Quinoa flour
In short
Gram for gram, there are 3.2 times as many calories in quinoa flour as in quinoa, cooked (378 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa flour: manganese (3.2×), copper (2.5×), magnesium (2.6×), thiamin (3.2×) and 11 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
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 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese27% vs 88%
0.63 mg vs 2 mg
- Copper21% vs 54%
0.19 mg vs 0.48 mg
- Magnesium15% vs 39%
64 mg vs 164 mg
- Thiamin (B1)9% vs 29%
0.11 mg vs 0.34 mg
- Carbohydrates8% vs 25%
21.3 g vs 69.5 g
- Phosphorus12% vs 30%
152 mg vs 369 mg
- Iron8% vs 25%
1.5 mg vs 4.5 mg
- Riboflavin (B2)8% vs 24%
0.11 mg vs 0.32 mg
- Zinc10% vs 25%
1.1 mg vs 2.8 mg
- Protein9% vs 24%
4.4 g vs 11.9 g
- Fiber10% vs 22%
2.8 g vs 6.3 g
- Potassium4% vs 12%
172 mg vs 551 mg
- Total fat2% vs 8%
1.9 g vs 6.6 g
- Vitamin B67% vs 13%
0.12 mg vs 0.22 mg
- Niacin (B3)3% vs 8%
0.41 mg vs 1.2 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit7 mg · 6.3 mg<1%·<1%
- Calcium17 mg · 37.6 mg1%·3%
- Selenium2.8 µg · 4.1 µg5%·7%
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.