Uncooked quinoa vs Quinoa flour
In short
One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 378 calories in quinoa flour (100 g). Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese, copper (2.1×), magnesium (2×), vitamin B6 (3.7×) and 12 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat
100 g · 11.9 g protein · 69.5 g carbs · 6.6 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.
- Manganese3.5 mg · 2 mg150%88%
- Copper1 mg · 0.48 mg111%54%
- Magnesium335 mg · 164 mg80%39%
- Vitamin B60.83 mg · 0.22 mg49%13%
- Phosphorus777 mg · 369 mg62%30%
- Protein24 g · 11.9 g48%24%
- Zinc5.3 mg · 2.8 mg48%25%
- Thiamin (B1)0.61 mg · 0.34 mg51%29%
- Fiber11.9 g · 6.3 g43%22%
- Selenium14.4 µg · 4.1 µg26%7%
- Iron7.8 mg · 4.5 mg43%25%
- Riboflavin (B2)0.54 mg · 0.32 mg42%24%
- Carbohydrates109 g · 69.5 g40%25%
- Potassium957 mg · 551 mg20%12%
- Niacin (B3)2.6 mg · 1.2 mg16%8%
- Total fat10.3 g · 6.6 g13%8%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit8.5 mg · 6.3 mg<1%·<1%
- Calcium79.9 mg · 37.6 mg6%·3%
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.