Quinoa, cooked vs Unenriched white rice flour

Quinoa, cookedUnenriched white rice flour
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 578 calories in unenriched white rice flour (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: folate (12×), copper, magnesium (2.1×), riboflavin (6.1×) and 7 more. More in unenriched white rice flour: selenium (4.6×), carbohydrates (3.2×), manganese, vitamin B6 (3×) and niacin (5.4×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Unenriched white rice flour578 cal

1 cup (158 g) · 9.4 g protein · 127 g carbs (0.19 g sugars) · 2.2 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Selenium5.2 µg · 23.9 µg
    9%43%
  • Carbohydrates39.4 g · 127 g
    14%46%
  • Manganese1.2 mg · 1.9 mg
    51%82%
  • Vitamin B60.23 mg · 0.69 mg
    13%41%
  • Niacin (B3)0.76 mg · 4.1 mg
    5%26%
  • Folate77.7 µg · 6.3 µg
    19%2%
  • Copper0.36 mg · 0.21 mg
    39%23%
  • Magnesium118 mg · 55.3 mg
    28%13%
  • Riboflavin (B2)0.2 mg · 0.033 mg
    16%3%
  • Iron2.8 mg · 0.55 mg
    15%3%
  • Phosphorus281 mg · 155 mg
    22%12%
  • Zinc2 mg · 1.3 mg
    18%11%
  • Vitamin E1.2 mg · 0.17 mg
    8%1%
  • Choline42.5 mg · 9.2 mg
    8%2%
  • Fiber5.2 g · 3.8 g
    19%14%
  • Potassium318 mg · 120 mg
    7%3%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Protein8.1 g · 9.4 g16%·19%
  • Total fat3.6 g · 2.2 g5%·3%
  • Saturated fatlimit0.43 g · 0.61 g2%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit12.9 mg · 0 mg1%·0%
  • Calcium31.4 mg · 15.8 mg2%·1%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0 mg0%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Thiamin (B1)0.2 mg · 0.22 mg16%·18%
  • Vitamin B120 µg · 0 µg0%·0%

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.

vs
Compare Quinoa, cooked withBrown rice flourBrown rice flourGlutinous rice flourUnenriched white rice flour