Quinoa, cooked vs Rye flour
In short
Gram for gram, there are 2.9 times as many calories in rye flour as in quinoa, cooked (351 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in rye flour: manganese (3.4×), fiber (4.9×), selenium (5.9×), carbohydrates (3.6×) and 10 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
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 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 93%
0.63 mg vs 2.1 mg
- Fiber10% vs 49%
2.8 g vs 13.7 g
- Selenium5% vs 30%
2.8 µg vs 16.6 µg
- Carbohydrates8% vs 28%
21.3 g vs 77.2 g
- Copper21% vs 38%
0.19 mg vs 0.34 mg
- Zinc10% vs 21%
1.1 mg vs 2.3 mg
- Phosphorus12% vs 22%
152 mg vs 280 mg
- Thiamin (B1)9% vs 18%
0.11 mg vs 0.22 mg
- Protein9% vs 17%
4.4 g vs 8.4 g
- Magnesium15% vs 23%
64 mg vs 95.4 mg
- Iron8% vs 14%
1.5 mg vs 2.5 mg
- Potassium4% vs 9%
172 mg vs 434 mg
- Niacin (B3)3% vs 7%
0.41 mg vs 1.2 mg
- Riboflavin (B2)8% vs 13%
0.11 mg vs 0.17 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.9 g2%·2%
- Sodiumlimit7 mg · 0 mg<1%·0%
- Calcium17 mg · 32.2 mg1%·2%
- Vitamin B60.12 mg · 0.16 mg7%·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.