vs
Uncooked quinoa vs Rye flour
Calories are within 5% of each other (368 and 351 per 100 g).
Rye flour has
2.0×
the fiber · 3.9 vs 1.9 g
Uncooked quinoa has
2.0×
the magnesium · 53.5 vs 27.2 mg
Uncooked quinoa has
1.7×
the iron · 1.2 vs 0.72 mg
per 100 calories
3.8 g
Protein2.4 g
1.6 g
Total fat0.54 g
0.19 g
Saturated fatnot reported
17.4 g
Carbohydrates22 g
1.9 g
Fiber3.9 g
1.4 mg
Sodium0 mg
153 mg
Potassium124 mg
12.8 mg
Calcium9.2 mg
53.5 mg
Magnesium27.2 mg
1.2 mg
Iron0.72 mg
0.84 mg
Zinc0.66 mg
0.27 µg
Vitamin Anot reported
50 µg
Folatenot reported
Values as USDA FoodData Central reports them, scaled to 100 calories of each food. Missing values are shown as “not reported”, never as zero. For exploring the data, not dietary advice.