Quinoa, cooked vs Unenriched white rice flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 27 g of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: copper (4.5×), magnesium (5.6×), manganese, folate and 7 more. 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
27.3 g · 1.6 g protein · 21.9 g carbs (0.033 g sugars) · 0.39 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 4%
0.16 mg vs 0.036 mg
- Magnesium13% vs 2%
53.3 mg vs 9.6 mg
- Manganese23% vs 14%
0.53 mg vs 0.33 mg
- Folate9% vs <1%
35 µg vs 1.1 µg
- Phosphorus10% vs 2%
127 mg vs 26.8 mg
- Riboflavin (B2)7% vs <1%
0.092 mg vs 0.006 mg
- Iron7% vs 1%
1.2 mg vs 0.096 mg
- Zinc8% vs 2%
0.91 mg vs 0.22 mg
- Fiber8% vs 2%
2.3 g vs 0.66 g
- Thiamin (B1)7% vs 3%
0.089 mg vs 0.038 mg
- Protein7% vs 3%
3.7 g vs 1.6 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Total fat1.6 g · 0.39 g2%·<1%
- Saturated fatlimit0.19 g · 0.11 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 21.9 g6%·8%
- Sodiumlimit5.8 mg · 0 mg<1%·0%
- Potassium143 mg · 20.8 mg3%·<1%
- Calcium14.2 mg · 2.7 mg1%·<1%
- Selenium2.3 µg · 4.1 µg4%·8%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.53 mg · 0.03 mg4%·<1%
- Vitamin K0 µg · 0 µg0%·0%
- Niacin (B3)0.34 mg · 0.71 mg2%·4%
- Vitamin B60.1 mg · 0.12 mg6%·7%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 1.6 mg3%·<1%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Unenriched white rice flour (SR Legacy 169714). 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.