Uncooked quinoa vs Quinoa flour
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 378 of quinoa flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: vitamin B6 (2.2×), copper, selenium (2.1×), magnesium and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
14.1 g protein · 64.2 g carbs · 6.1 g fat
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 100 g 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 B629% vs 13%
0.49 mg vs 0.22 mg
- Copper66% vs 54%
0.59 mg vs 0.48 mg
- Selenium15% vs 7%
8.5 µg vs 4.1 µg
- Magnesium47% vs 39%
197 mg vs 164 mg
- Phosphorus37% vs 30%
457 mg vs 369 mg
- Protein28% vs 24%
14.1 g vs 11.9 g
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat6.1 g · 6.6 g8%·8%
- Carbohydrates64.2 g · 69.5 g23%·25%
- Fiber7 g · 6.3 g25%·22%
- Sodiumlimit5 mg · 6.3 mg<1%·<1%
- Potassium563 mg · 551 mg12%·12%
- Calcium47 mg · 37.6 mg4%·3%
- Iron4.6 mg · 4.5 mg25%·25%
- Zinc3.1 mg · 2.8 mg28%·25%
- Manganese2 mg · 2 mg88%·88%
- Thiamin (B1)0.36 mg · 0.34 mg30%·29%
- Riboflavin (B2)0.32 mg · 0.32 mg24%·24%
- Niacin (B3)1.5 mg · 1.2 mg10%·8%
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.