Rye flour vs Quinoa flour
In short
For the same 100 calories you eat 28 g of rye flour or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
More in rye flour: fiber (2.3×) and selenium (4.4×). More in quinoa flour: biotin (2.7×). Everything else is within 4% of a day's needs.
Calories, and where they come from
28.5 g · 2.4 g protein · 22 g carbs · 0.54 g fat
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 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.
- Biotin (B7)9% vs 23%
2.6 µg vs 6.9 µg
- Fiber14% vs 6%
3.9 g vs 1.7 g
- Selenium9% vs 2%
4.7 µg vs 1.1 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein2.4 g · 3.2 g5%·6%
- Total fat0.54 g · 1.7 g1%·2%
- Carbohydrates22 g · 18.4 g8%·7%
- Sodiumlimit0 mg · 1.7 mg0%·<1%
- Potassium124 mg · 146 mg3%·3%
- Calcium9.2 mg · 9.9 mg1%·1%
- Iron0.72 mg · 1.2 mg4%·7%
- Magnesium27.2 mg · 43.3 mg6%·10%
- Phosphorus79.9 mg · 97.6 mg6%·8%
- Zinc0.66 mg · 0.73 mg6%·7%
- Copper0.096 mg · 0.13 mg11%·14%
- Manganese0.61 mg · 0.53 mg26%·23%
- Thiamin (B1)0.062 mg · 0.091 mg5%·8%
- Riboflavin (B2)0.048 mg · 0.084 mg4%·6%
- Niacin (B3)0.33 mg · 0.32 mg2%·2%
- Vitamin B60.047 mg · 0.059 mg3%·3%
From USDA FoodData Central: Rye flour (Foundation 2512375), Quinoa flour (Foundation 2512372). 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.