Uncooked quinoa vs Quinoa flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 26 g of quinoa flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: vitamin B6 (2.3×). 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
26.4 g · 3.2 g protein · 18.4 g carbs · 1.7 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.
- Vitamin B68% vs 3%
0.13 mg vs 0.059 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 3.2 g8%·6%
- Total fat1.6 g · 1.7 g2%·2%
- Carbohydrates17.4 g · 18.4 g6%·7%
- Fiber1.9 g · 1.7 g7%·6%
- Sodiumlimit1.4 mg · 1.7 mg<1%·<1%
- Potassium153 mg · 146 mg3%·3%
- Calcium12.8 mg · 9.9 mg1%·1%
- Iron1.2 mg · 1.2 mg7%·7%
- Magnesium53.5 mg · 43.3 mg13%·10%
- Phosphorus124 mg · 97.6 mg10%·8%
- Zinc0.84 mg · 0.73 mg8%·7%
- Copper0.16 mg · 0.13 mg18%·14%
- Manganese0.55 mg · 0.53 mg24%·23%
- Selenium2.3 µg · 1.1 µg4%·2%
- Thiamin (B1)0.098 mg · 0.091 mg8%·8%
- Riboflavin (B2)0.086 mg · 0.084 mg7%·6%
- Niacin (B3)0.41 mg · 0.32 mg3%·2%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), biotin (B7), folate, vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Quinoa flour (Foundation 2512372). 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.