Uncooked quinoa vs Rye flour
In short
One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 351 calories in rye flour (100 g). Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper (3×), manganese, magnesium (3.5×), phosphorus (2.8×) and 10 more. More in rye flour: fiber. 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 · 8.4 g protein · 77.2 g carbs · 1.9 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.
- Copper1 mg · 0.34 mg111%38%
- Manganese3.5 mg · 2.1 mg150%93%
- Magnesium335 mg · 95.4 mg80%23%
- Phosphorus777 mg · 280 mg62%22%
- Vitamin B60.83 mg · 0.16 mg49%10%
- Thiamin (B1)0.61 mg · 0.22 mg51%18%
- Protein24 g · 8.4 g48%17%
- Iron7.8 mg · 2.5 mg43%14%
- Riboflavin (B2)0.54 mg · 0.17 mg42%13%
- Zinc5.3 mg · 2.3 mg48%21%
- Carbohydrates109 g · 77.2 g40%28%
- Potassium957 mg · 434 mg20%9%
- Total fat10.3 g · 1.9 g13%2%
- Niacin (B3)2.6 mg · 1.2 mg16%7%
- Fiber11.9 g · 13.7 g43%49%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit8.5 mg · 0 mg<1%·0%
- Calcium79.9 mg · 32.2 mg6%·2%
- Selenium14.4 µg · 16.6 µg26%·30%
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.