Uncooked quinoa vs Barley flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of barley flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, magnesium (2.2×), copper, phosphorus and vitamin B6 (2.4×). More in barley flour: niacin (4×) and fiber. 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
28 g · 2.4 g protein · 21.7 g carbs · 0.69 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 14%
0.55 mg vs 0.33 mg
- Niacin (B3)3% vs 10%
0.41 mg vs 1.7 mg
- Magnesium13% vs 6%
53.5 mg vs 24.6 mg
- Fiber7% vs 13%
1.9 g vs 3.6 g
- Copper18% vs 12%
0.16 mg vs 0.11 mg
- Phosphorus10% vs 5%
124 mg vs 65.6 mg
- Vitamin B68% vs 3%
0.13 mg vs 0.056 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 2.4 g8%·5%
- Total fat1.6 g · 0.69 g2%·1%
- Carbohydrates17.4 g · 21.7 g6%·8%
- Sodiumlimit1.4 mg · 5.7 mg<1%·<1%
- Potassium153 mg · 103 mg3%·2%
- Calcium12.8 mg · 10 mg1%·1%
- Iron1.2 mg · 0.92 mg7%·5%
- Zinc0.84 mg · 0.6 mg8%·5%
- Selenium2.3 µg · 3.7 µg4%·7%
- Thiamin (B1)0.098 mg · 0.063 mg8%·5%
- Riboflavin (B2)0.086 mg · 0.041 mg7%·3%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Barley flour (Foundation 2512376). 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.