Uncooked quinoa vs Brown rice flour

Uncooked quinoaBrown rice flour
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 363 of brown rice flour. Both get most of their calories from carbohydrate.

More in uncooked quinoa: folate (12×), copper (2.6×), magnesium, riboflavin (4×) and 8 more. More in brown rice flour: manganese, niacin (4.2×), pantothenic acid (2.1×), vitamin B6 and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 g fat

Brown rice flour363 cal

7.2 g protein · 76.5 g carbs (0.66 g sugars) · 2.8 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.

0%87.5%175%
  • Manganese2 mg · 4 mg
    88%174%
  • Folate184 µg · 16 µg
    46%4%
  • Copper0.59 mg · 0.23 mg
    66%26%
  • Niacin (B3)1.5 mg · 6.3 mg
    10%40%
  • Magnesium197 mg · 112 mg
    47%27%
  • Riboflavin (B2)0.32 mg · 0.08 mg
    24%6%
  • Pantothenic acid (B5)0.77 mg · 1.6 mg
    15%32%
  • Vitamin B60.49 mg · 0.74 mg
    29%43%
  • Iron4.6 mg · 2 mg
    25%11%
  • Protein14.1 g · 7.2 g
    28%14%
  • Vitamin E2.4 mg · 0.6 mg
    16%4%
  • Phosphorus457 mg · 337 mg
    37%27%
  • Fiber7 g · 4.6 g
    25%16%
  • Thiamin (B1)0.36 mg · 0.44 mg
    30%37%
  • Zinc3.1 mg · 2.5 mg
    28%22%
  • Potassium563 mg · 289 mg
    12%6%
  • Carbohydrates64.2 g · 76.5 g
    23%28%
  • Total fat6.1 g · 2.8 g
    8%4%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.71 g · 0.56 g4%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit5 mg · 8 mg<1%·<1%
  • Calcium47 mg · 11 mg4%·1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: selenium, vitamin A, vitamin C, vitamin K, choline.

From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Brown rice flour (SR Legacy 168898). 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.

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