Uncooked quinoa vs Brown rice flour

Uncooked quinoaBrown rice flour
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 574 calories in brown rice flour (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: folate (12×), copper (2.8×), magnesium, riboflavin (4.3×) and 9 more. More in brown rice flour: manganese, niacin (3.9×), pantothenic acid, vitamin B6 and 2 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Brown rice flour574 cal

1 cup (158 g) · 11.4 g protein · 121 g carbs (1 g sugars) · 4.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%150%300%
  • Manganese3.5 mg · 6.3 mg
    150%276%
  • Folate313 µg · 25.3 µg
    78%6%
  • Copper1 mg · 0.36 mg
    111%40%
  • Niacin (B3)2.6 mg · 10 mg
    16%63%
  • Magnesium335 mg · 177 mg
    80%42%
  • Riboflavin (B2)0.54 mg · 0.13 mg
    42%10%
  • Iron7.8 mg · 3.1 mg
    43%17%
  • Protein24 g · 11.4 g
    48%23%
  • Pantothenic acid (B5)1.3 mg · 2.5 mg
    26%50%
  • Vitamin E4.1 mg · 0.95 mg
    28%6%
  • Vitamin B60.83 mg · 1.2 mg
    49%68%
  • Phosphorus777 mg · 532 mg
    62%43%
  • Fiber11.9 g · 7.3 g
    43%26%
  • Zinc5.3 mg · 3.9 mg
    48%35%
  • Potassium957 mg · 457 mg
    20%10%
  • Total fat10.3 g · 4.4 g
    13%6%
  • Thiamin (B1)0.61 mg · 0.7 mg
    51%58%
  • Calcium79.9 mg · 17.4 mg
    6%1%
  • Carbohydrates109 g · 121 g
    40%44%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Saturated fatlimit1.2 g · 0.88 g6%·4%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 12.6 mg<1%·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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