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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese150% vs 88%
3.5 mg vs 2 mg
- Copper111% vs 54%
1 mg vs 0.48 mg
- Magnesium80% vs 39%
335 mg vs 164 mg
- Vitamin B649% vs 13%
0.83 mg vs 0.22 mg
- Phosphorus62% vs 30%
777 mg vs 369 mg
- Protein48% vs 24%
24 g vs 11.9 g
- Zinc48% vs 25%
5.3 mg vs 2.8 mg
- Thiamin (B1)51% vs 29%
0.61 mg vs 0.34 mg
- Fiber43% vs 22%
11.9 g vs 6.3 g
- Selenium26% vs 7%
14.4 µg vs 4.1 µg
- Iron43% vs 25%
7.8 mg vs 4.5 mg
- Riboflavin (B2)42% vs 24%
0.54 mg vs 0.32 mg
- Carbohydrates40% vs 25%
109 g vs 69.5 g
- Potassium20% vs 12%
957 mg vs 551 mg
- Niacin (B3)16% vs 8%
2.6 mg vs 1.2 mg
- Total fat13% vs 8%
10.3 g vs 6.6 g
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.