Uncooked quinoa vs Brown rice flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 27 g of brown rice flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper (2×), riboflavin, vitamin B6 (3.7×), magnesium and iron (3×). More in brown rice flour: manganese and niacin (4×). 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 · 2 g protein · 20.7 g carbs · 1.1 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 34%
0.55 mg vs 0.78 mg
- Copper18% vs 9%
0.16 mg vs 0.078 mg
- Niacin (B3)3% vs 10%
0.41 mg vs 1.6 mg
- Riboflavin (B2)7% vs <1%
0.086 mg vs 0.002 mg
- Vitamin B68% vs 2%
0.13 mg vs 0.036 mg
- Magnesium13% vs 8%
53.5 mg vs 33.9 mg
- Iron7% vs 2%
1.2 mg vs 0.41 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 2 g8%·4%
- Total fat1.6 g · 1.1 g2%·1%
- Carbohydrates17.4 g · 20.7 g6%·8%
- Sodiumlimit1.4 mg · 0.27 mg<1%·<1%
- Potassium153 mg · 72.6 mg3%·2%
- Calcium12.8 mg · 2.7 mg1%·<1%
- Phosphorus124 mg · 87.3 mg10%·7%
- Zinc0.84 mg · 0.52 mg8%·5%
- Selenium2.3 µg · 2.7 µg4%·5%
- Thiamin (B1)0.098 mg · 0.088 mg8%·7%
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.