Uncooked quinoa vs Barley flour
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 357 of barley flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, magnesium (2.2×), copper, phosphorus and 8 more. More in barley flour: niacin (3.9×), fiber, selenium and carbohydrates. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.1 g protein · 64.2 g carbs · 6.1 g fat
8.7 g protein · 77.4 g carbs · 2.5 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 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese88% vs 51%
2 mg vs 1.2 mg
- Niacin (B3)10% vs 37%
1.5 mg vs 5.9 mg
- Magnesium47% vs 21%
197 mg vs 88 mg
- Copper66% vs 44%
0.59 mg vs 0.39 mg
- Fiber25% vs 46%
7 g vs 12.8 g
- Phosphorus37% vs 19%
457 mg vs 234 mg
- Vitamin B629% vs 12%
0.49 mg vs 0.2 mg
- Riboflavin (B2)24% vs 11%
0.32 mg vs 0.15 mg
- Thiamin (B1)30% vs 19%
0.36 mg vs 0.23 mg
- Protein28% vs 17%
14.1 g vs 8.7 g
- Zinc28% vs 19%
3.1 mg vs 2.1 mg
- Selenium15% vs 24%
8.5 µg vs 13.1 µg
- Iron25% vs 18%
4.6 mg vs 3.3 mg
- Carbohydrates23% vs 28%
64.2 g vs 77.4 g
- Total fat8% vs 3%
6.1 g vs 2.5 g
- Potassium12% vs 8%
563 mg vs 367 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit5 mg · 20.3 mg<1%·1%
- Calcium47 mg · 35.6 mg4%·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.