Quinoa, cooked vs Unenriched white rice flour
In short
One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 359 calories in unenriched white rice flour (100 g). Both get most of their calories from carbohydrate.
More in quinoa, cooked: magnesium (5.2×), fiber (10×), copper, riboflavin and 8 more. More in unenriched white rice flour: carbohydrates (2×). Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat
100 g · 6.9 g protein · 79.8 g carbs · 1.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Magnesium28% vs 5%
118 mg vs 22.9 mg
- Fiber19% vs 2%
5.2 g vs 0.5 g
- Copper39% vs 23%
0.36 mg vs 0.21 mg
- Riboflavin (B2)16% vs 0%
0.2 mg vs 0 mg
- Folate19% vs 4%
77.7 µg vs 16 µg
- Phosphorus22% vs 8%
281 mg vs 94 mg
- Carbohydrates14% vs 29%
39.4 g vs 79.8 g
- Iron15% vs 1%
2.8 mg vs 0.22 mg
- Manganese51% vs 39%
1.2 mg vs 0.89 mg
- Vitamin B613% vs 3%
0.23 mg vs 0.052 mg
- Thiamin (B1)16% vs 8%
0.2 mg vs 0.09 mg
- Zinc18% vs 11%
2 mg vs 1.2 mg
- Potassium7% vs 2%
318 mg vs 75 mg
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Protein8.1 g · 6.9 g16%·14%
- Total fat3.6 g · 1.3 g5%·2%
- Sodiumlimit12.9 mg · 5 mg1%·<1%
- Calcium31.4 mg · 6 mg2%·<1%
- Selenium5.2 µg · 5.3 µg9%·10%
- Niacin (B3)0.76 mg · 1.3 mg5%·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.