Quinoa, cooked vs Rye flour
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: magnesium. More in rye flour: manganese, fiber (2.6×), selenium (3.2×) and carbohydrates. 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 · 8.4 g protein · 77.2 g carbs · 1.9 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 93%
1.2 mg vs 2.1 mg
- Fiber19% vs 49%
5.2 g vs 13.7 g
- Selenium9% vs 30%
5.2 µg vs 16.6 µg
- Carbohydrates14% vs 28%
39.4 g vs 77.2 g
- Magnesium28% vs 23%
118 mg vs 95.4 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein8.1 g · 8.4 g16%·17%
- Total fat3.6 g · 1.9 g5%·2%
- Sodiumlimit12.9 mg · 0 mg1%·0%
- Potassium318 mg · 434 mg7%·9%
- Calcium31.4 mg · 32.2 mg2%·2%
- Iron2.8 mg · 2.5 mg15%·14%
- Phosphorus281 mg · 280 mg22%·22%
- Zinc2 mg · 2.3 mg18%·21%
- Copper0.36 mg · 0.34 mg39%·38%
- Thiamin (B1)0.2 mg · 0.22 mg16%·18%
- Riboflavin (B2)0.2 mg · 0.17 mg16%·13%
- Niacin (B3)0.76 mg · 1.2 mg5%·7%
- Vitamin B60.23 mg · 0.16 mg13%·10%
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.