Uncooked quinoa vs Rye flour
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 351 of rye flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: copper, magnesium (2.1×), vitamin B6 (3×), phosphorus and 6 more. More in rye flour: fiber, selenium, carbohydrates and manganese. 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
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 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.
- Copper66% vs 38%
0.59 mg vs 0.34 mg
- Magnesium47% vs 23%
197 mg vs 95.4 mg
- Fiber25% vs 49%
7 g vs 13.7 g
- Vitamin B629% vs 10%
0.49 mg vs 0.16 mg
- Selenium15% vs 30%
8.5 µg vs 16.6 µg
- Phosphorus37% vs 22%
457 mg vs 280 mg
- Thiamin (B1)30% vs 18%
0.36 mg vs 0.22 mg
- Protein28% vs 17%
14.1 g vs 8.4 g
- Riboflavin (B2)24% vs 13%
0.32 mg vs 0.17 mg
- Iron25% vs 14%
4.6 mg vs 2.5 mg
- Zinc28% vs 21%
3.1 mg vs 2.3 mg
- Total fat8% vs 2%
6.1 g vs 1.9 g
- Carbohydrates23% vs 28%
64.2 g vs 77.2 g
- Manganese88% vs 93%
2 mg vs 2.1 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit5 mg · 0 mg<1%·0%
- Potassium563 mg · 434 mg12%·9%
- Calcium47 mg · 32.2 mg4%·2%
- Niacin (B3)1.5 mg · 1.2 mg10%·7%
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.