Uncooked quinoa vs Brown rice flour
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 365 of brown rice flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper (2.1×), riboflavin, vitamin B6 (3.7×), magnesium and 5 more. More in brown rice flour: manganese, niacin (3.9×) 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
7.2 g protein · 75.5 g carbs · 3.9 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length 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 difference in length is a small difference. Color says which food, never which is better.
- Manganese2 mg · 2.8 mg88%123%
- Copper0.59 mg · 0.29 mg66%32%
- Niacin (B3)1.5 mg · 6 mg10%37%
- Riboflavin (B2)0.32 mg · 0.008 mg24%1%
- Vitamin B60.49 mg · 0.13 mg29%8%
- Magnesium197 mg · 124 mg47%30%
- Iron4.6 mg · 1.5 mg25%8%
- Protein14.1 g · 7.2 g28%14%
- Phosphorus457 mg · 319 mg37%26%
- Zinc3.1 mg · 1.9 mg28%17%
- Potassium563 mg · 265 mg12%6%
- Carbohydrates64.2 g · 75.5 g23%27%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat6.1 g · 3.9 g8%·5%
- Sodiumlimit5 mg · 1 mg<1%·<1%
- Calcium47 mg · 10 mg4%·1%
- Selenium8.5 µg · 9.7 µg15%·18%
- Thiamin (B1)0.36 mg · 0.32 mg30%·27%
Reported for only one of the two, so not compared: saturated fat, cholesterol, fiber, vitamin A, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), folate, vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Brown rice flour (Foundation 1104812). 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.