Quinoa, cooked vs Unenriched white rice flour
In short
Gram for gram, there are 3 times as many calories in unenriched white rice flour as in quinoa, cooked (366 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: folate (11×), magnesium, copper, riboflavin (5.2×) and 2 more. More in unenriched white rice flour: manganese, selenium (5.4×), carbohydrates (3.8×), vitamin B6 (3.5×) and niacin (6.3×). 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
6 g protein · 80.1 g carbs (0.12 g sugars) · 1.4 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 52%
0.63 mg vs 1.2 mg
- Selenium5% vs 27%
2.8 µg vs 15.1 µg
- Carbohydrates8% vs 29%
21.3 g vs 80.1 g
- Vitamin B67% vs 26%
0.12 mg vs 0.44 mg
- Niacin (B3)3% vs 16%
0.41 mg vs 2.6 mg
- Folate11% vs 1%
42 µg vs 4 µg
- Magnesium15% vs 8%
64 mg vs 35 mg
- Copper21% vs 14%
0.19 mg vs 0.13 mg
- Riboflavin (B2)8% vs 2%
0.11 mg vs 0.021 mg
- Iron8% vs 2%
1.5 mg vs 0.35 mg
- Phosphorus12% vs 8%
152 mg vs 98 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Protein4.4 g · 6 g9%·12%
- Total fat1.9 g · 1.4 g2%·2%
- Saturated fatlimit0.23 g · 0.39 g1%·2%
- Cholesterollimit0 mg · 0 mg0%·0%
- Fiber2.8 g · 2.4 g10%·9%
- Sodiumlimit7 mg · 0 mg<1%·0%
- Potassium172 mg · 76 mg4%·2%
- Calcium17 mg · 10 mg1%·1%
- Zinc1.1 mg · 0.8 mg10%·7%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.63 mg · 0.11 mg4%·1%
- Vitamin K0 µg · 0 µg0%·0%
- Thiamin (B1)0.11 mg · 0.14 mg9%·12%
- Vitamin B120 µg · 0 µg0%·0%
- Choline23 mg · 5.8 mg4%·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.