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 (359 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: magnesium (2.8×), riboflavin, fiber (5.6×), iron (6.8×) and 3 more. More in unenriched white rice flour: carbohydrates (3.7×), manganese, niacin (3×), protein and selenium. 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
6.9 g protein · 79.8 g carbs · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Carbohydrates21.3 g · 79.8 g8%29%
- Manganese0.63 mg · 0.89 mg27%39%
- Magnesium64 mg · 22.9 mg15%5%
- Riboflavin (B2)0.11 mg · 0 mg8%0%
- Fiber2.8 g · 0.5 g10%2%
- Iron1.5 mg · 0.22 mg8%1%
- Folate42 µg · 16 µg11%4%
- Niacin (B3)0.41 mg · 1.3 mg3%8%
- Protein4.4 g · 6.9 g9%14%
- Phosphorus152 mg · 94 mg12%8%
- Selenium2.8 µg · 5.3 µg5%10%
- Vitamin B60.12 mg · 0.052 mg7%3%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 1.3 g2%·2%
- Sodiumlimit7 mg · 5 mg<1%·<1%
- Potassium172 mg · 75 mg4%·2%
- Calcium17 mg · 6 mg1%·<1%
- Zinc1.1 mg · 1.2 mg10%·11%
- Copper0.19 mg · 0.21 mg21%·23%
- Thiamin (B1)0.11 mg · 0.09 mg9%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin C, vitamin D, vitamin E, vitamin K, vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Unenriched white rice flour (Foundation 790214). 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.