Uncooked quinoa vs Unenriched white rice flour

Uncooked quinoaUnenriched white rice flour
Same weightSame caloriesOne serving

In short

Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 366 of unenriched white rice flour. Both get most of their calories from carbohydrate.

More in uncooked quinoa: copper (4.5×), folate, magnesium (5.6×), manganese and 11 more. More in unenriched white rice flour: selenium, niacin and carbohydrates. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa368 cal

14.1 g protein · 64.2 g carbs · 6.1 g fat

Unenriched white rice flour366 cal

6 g protein · 80.1 g carbs (0.12 g sugars) · 1.4 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length 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 difference in length is a small difference. Color says which food, never which is better.

0%50%100%
  • Copper0.59 mg · 0.13 mg
    66%14%
  • Folate184 µg · 4 µg
    46%1%
  • Magnesium197 mg · 35 mg
    47%8%
  • Manganese2 mg · 1.2 mg
    88%52%
  • Phosphorus457 mg · 98 mg
    37%8%
  • Iron4.6 mg · 0.35 mg
    25%2%
  • Riboflavin (B2)0.32 mg · 0.021 mg
    24%2%
  • Zinc3.1 mg · 0.8 mg
    28%7%
  • Thiamin (B1)0.36 mg · 0.14 mg
    30%12%
  • Fiber7 g · 2.4 g
    25%9%
  • Protein14.1 g · 6 g
    28%12%
  • Vitamin E2.4 mg · 0.11 mg
    16%1%
  • Selenium8.5 µg · 15.1 µg
    15%27%
  • Choline70.2 mg · 5.8 mg
    13%1%
  • Potassium563 mg · 76 mg
    12%2%
  • Niacin (B3)1.5 mg · 2.6 mg
    10%16%
  • Total fat6.1 g · 1.4 g
    8%2%
  • Carbohydrates64.2 g · 80.1 g
    23%29%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Saturated fatlimit0.71 g · 0.39 g4%·2%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit5 mg · 0 mg<1%·0%
  • Calcium47 mg · 10 mg4%·1%
  • Vitamin A1 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Pantothenic acid (B5)0.77 mg · 0.82 mg15%·16%
  • Vitamin B60.49 mg · 0.44 mg29%·26%
  • Vitamin B120 µg · 0 µg0%·0%

Reported for only one of the two, so not compared: vitamin C.

From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Unenriched white rice flour (SR Legacy 169714). 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.

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Uncooked quinoa vs Unenriched white rice flour: nutrition compared | MyFoodAnalysis