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
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.
- Manganese23% vs 11%
0.53 mg vs 0.25 mg
- Copper18% vs 6%
0.16 mg vs 0.058 mg
- Magnesium13% vs 2%
53.3 mg vs 6.4 mg
- Phosphorus10% vs 2%
127 mg vs 26.2 mg
- Fiber8% vs <1%
2.3 g vs 0.14 g
- Folate9% vs 1%
35 µg vs 4.5 µg
- Riboflavin (B2)7% vs 0%
0.092 mg vs 0 mg
- Iron7% vs <1%
1.2 mg vs 0.061 mg
- Thiamin (B1)7% vs 2%
0.089 mg vs 0.025 mg
- Zinc8% vs 3%
0.91 mg vs 0.33 mg
- Vitamin B66% vs 1%
0.1 mg vs 0.014 mg
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.