Quinoa, cooked vs Rye flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: copper and magnesium. More in rye flour: fiber and selenium (2×). Everything else is within 4% of a day's needs.
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
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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.
- Copper18% vs 11%
0.16 mg vs 0.096 mg
- Magnesium13% vs 6%
53.3 mg vs 27.2 mg
- Fiber8% vs 14%
2.3 g vs 3.9 g
- Selenium4% vs 9%
2.3 µg vs 4.7 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 2.4 g7%·5%
- Total fat1.6 g · 0.54 g2%·1%
- Carbohydrates17.8 g · 22 g6%·8%
- Sodiumlimit5.8 mg · 0 mg<1%·0%
- Potassium143 mg · 124 mg3%·3%
- Calcium14.2 mg · 9.2 mg1%·1%
- Iron1.2 mg · 0.72 mg7%·4%
- Phosphorus127 mg · 79.9 mg10%·6%
- Zinc0.91 mg · 0.66 mg8%·6%
- Manganese0.53 mg · 0.61 mg23%·26%
- Thiamin (B1)0.089 mg · 0.062 mg7%·5%
- Riboflavin (B2)0.092 mg · 0.048 mg7%·4%
- Niacin (B3)0.34 mg · 0.33 mg2%·2%
- Vitamin B60.1 mg · 0.047 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), Rye flour (Foundation 2512375). 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.