Uncooked quinoa vs 00 flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 27 g of 00 flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (3.7×), copper (3.5×), folate (14×), magnesium (7.6×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
27.4 g · 3.1 g protein · 20.4 g carbs · 0.42 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.
- Manganese24% vs 7%
0.55 mg vs 0.15 mg
- Copper18% vs 5%
0.16 mg vs 0.046 mg
- Folate13% vs 1%
50 µg vs 3.7 µg
- Magnesium13% vs 2%
53.5 mg vs 7.1 mg
- Phosphorus10% vs 2%
124 mg vs 29 mg
- Vitamin B68% vs 1%
0.13 mg vs 0.015 mg
- Zinc8% vs 2%
0.84 mg vs 0.22 mg
- Iron7% vs 1%
1.2 mg vs 0.27 mg
- Thiamin (B1)8% vs 3%
0.098 mg vs 0.034 mg
- Riboflavin (B2)7% vs 2%
0.086 mg vs 0.025 mg
- Fiber7% vs 3%
1.9 g vs 0.73 g
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.1 g8%·6%
- Total fat1.6 g · 0.42 g2%·1%
- Carbohydrates17.4 g · 20.4 g6%·7%
- Sodiumlimit1.4 mg · 0 mg<1%·0%
- Potassium153 mg · 37.1 mg3%·1%
- Calcium12.8 mg · 5.1 mg1%·<1%
- Selenium2.3 µg · 2.8 µg4%·5%
- Niacin (B3)0.41 mg · 0.37 mg3%·2%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), 00 flour (Foundation 2003586). 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.