Uncooked quinoa vs Brown rice flour

Uncooked quinoaBrown rice flour
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of brown rice flour. Both get most of their calories from carbohydrate.

More in uncooked quinoa: folate (11×), copper (2.5×), magnesium and riboflavin (3.9×). More in brown rice flour: manganese (2×), niacin (4.2×), pantothenic acid (2.1×) and vitamin B6. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa100 cal

27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat

Brown rice flour100 cal

27.5 g · 2 g protein · 21.1 g carbs (0.18 g sugars) · 0.77 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 calories 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%25%50%
  • Manganese0.55 mg · 1.1 mg
    24%48%
  • Folate50 µg · 4.4 µg
    13%1%
  • Copper0.16 mg · 0.063 mg
    18%7%
  • Niacin (B3)0.41 mg · 1.7 mg
    3%11%
  • Magnesium53.5 mg · 30.9 mg
    13%7%
  • Riboflavin (B2)0.086 mg · 0.022 mg
    7%2%
  • Pantothenic acid (B5)0.21 mg · 0.44 mg
    4%9%
  • Vitamin B60.13 mg · 0.2 mg
    8%12%

Show as: bars · dots

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 · 0.77 g2%·1%
  • Saturated fatlimit0.19 g · 0.15 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.4 g · 21.1 g6%·8%
  • Fiber1.9 g · 1.3 g7%·5%
  • Sodiumlimit1.4 mg · 2.2 mg<1%·<1%
  • Potassium153 mg · 79.6 mg3%·2%
  • Calcium12.8 mg · 3 mg1%·<1%
  • Iron1.2 mg · 0.55 mg7%·3%
  • Phosphorus124 mg · 92.8 mg10%·7%
  • Zinc0.84 mg · 0.67 mg8%·6%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.66 mg · 0.17 mg4%·1%
  • Thiamin (B1)0.098 mg · 0.12 mg8%·10%
  • 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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Uncooked quinoa vs Brown rice flour: nutrition compared | MyFoodAnalysis