Quinoa, cooked vs Unenriched white rice flour
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 28 g of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese (2.1×), copper (2.7×), magnesium (8.4×), phosphorus (4.8×) 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
27.9 g · 1.9 g protein · 22.2 g carbs · 0.36 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 calories 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.
- Manganese0.53 mg · 0.25 mg23%11%
- Copper0.16 mg · 0.058 mg18%6%
- Magnesium53.3 mg · 6.4 mg13%2%
- Phosphorus127 mg · 26.2 mg10%2%
- Fiber2.3 g · 0.14 g8%<1%
- Folate35 µg · 4.5 µg9%1%
- Riboflavin (B2)0.092 mg · 0 mg7%0%
- Iron1.2 mg · 0.061 mg7%<1%
- Thiamin (B1)0.089 mg · 0.025 mg7%2%
- Zinc0.91 mg · 0.33 mg8%3%
- Vitamin B60.1 mg · 0.014 mg6%1%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 1.9 g7%·4%
- Total fat1.6 g · 0.36 g2%·<1%
- Carbohydrates17.8 g · 22.2 g6%·8%
- Sodiumlimit5.8 mg · 1.4 mg<1%·<1%
- Potassium143 mg · 20.9 mg3%·<1%
- Calcium14.2 mg · 1.7 mg1%·<1%
- Selenium2.3 µg · 1.5 µg4%·3%
- Niacin (B3)0.34 mg · 0.35 mg2%·2%
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.