Uncooked quinoa vs Rye flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of rye flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper, magnesium and vitamin B6 (2.8×). More in rye flour: fiber (2×) and selenium (2×). 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
28.5 g · 2.4 g protein · 22 g carbs · 0.54 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.
- Fiber7% vs 14%
1.9 g vs 3.9 g
- Copper18% vs 11%
0.16 mg vs 0.096 mg
- Magnesium13% vs 6%
53.5 mg vs 27.2 mg
- Vitamin B68% vs 3%
0.13 mg vs 0.047 mg
- Selenium4% vs 9%
2.3 µg vs 4.7 µg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 2.4 g8%·5%
- Total fat1.6 g · 0.54 g2%·1%
- Carbohydrates17.4 g · 22 g6%·8%
- Sodiumlimit1.4 mg · 0 mg<1%·0%
- Potassium153 mg · 124 mg3%·3%
- Calcium12.8 mg · 9.2 mg1%·1%
- Iron1.2 mg · 0.72 mg7%·4%
- Phosphorus124 mg · 79.9 mg10%·6%
- Zinc0.84 mg · 0.66 mg8%·6%
- Manganese0.55 mg · 0.61 mg24%·26%
- Thiamin (B1)0.098 mg · 0.062 mg8%·5%
- Riboflavin (B2)0.086 mg · 0.048 mg7%·4%
- Niacin (B3)0.41 mg · 0.33 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), Rye flour (Foundation 2512375). 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.