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
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.
- Copper111% vs 38%
1 mg vs 0.34 mg
- Manganese150% vs 93%
3.5 mg vs 2.1 mg
- Magnesium80% vs 23%
335 mg vs 95.4 mg
- Phosphorus62% vs 22%
777 mg vs 280 mg
- Vitamin B649% vs 10%
0.83 mg vs 0.16 mg
- Thiamin (B1)51% vs 18%
0.61 mg vs 0.22 mg
- Protein48% vs 17%
24 g vs 8.4 g
- Iron43% vs 14%
7.8 mg vs 2.5 mg
- Riboflavin (B2)42% vs 13%
0.54 mg vs 0.17 mg
- Zinc48% vs 21%
5.3 mg vs 2.3 mg
- Carbohydrates40% vs 28%
109 g vs 77.2 g
- Potassium20% vs 9%
957 mg vs 434 mg
- Total fat13% vs 2%
10.3 g vs 1.9 g
- Niacin (B3)16% vs 7%
2.6 mg vs 1.2 mg
- Fiber43% vs 49%
11.9 g vs 13.7 g
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.