Uncooked quinoa vs Unenriched white rice flour

Uncooked quinoaUnenriched white rice flour
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 27 g of uncooked quinoa or 27 g 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 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Uncooked quinoa100 cal

27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat

Unenriched white rice flour100 cal

27.3 g · 1.6 g protein · 21.9 g carbs (0.033 g sugars) · 0.39 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 calories 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%12.5%25%
  • Copper0.16 mg · 0.036 mg
    18%4%
  • Folate50 µg · 1.1 µg
    13%<1%
  • Magnesium53.5 mg · 9.6 mg
    13%2%
  • Manganese0.55 mg · 0.33 mg
    24%14%
  • Phosphorus124 mg · 26.8 mg
    10%2%
  • Iron1.2 mg · 0.096 mg
    7%1%
  • Riboflavin (B2)0.086 mg · 0.006 mg
    7%<1%
  • Zinc0.84 mg · 0.22 mg
    8%2%
  • Thiamin (B1)0.098 mg · 0.038 mg
    8%3%
  • Fiber1.9 g · 0.66 g
    7%2%
  • Protein3.8 g · 1.6 g
    8%3%
  • Vitamin E0.66 mg · 0.03 mg
    4%<1%

Show as: bars · dots

Where they are alike

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

  • Total fat1.6 g · 0.39 g2%·<1%
  • Saturated fatlimit0.19 g · 0.11 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.4 g · 21.9 g6%·8%
  • Sodiumlimit1.4 mg · 0 mg<1%·0%
  • Potassium153 mg · 20.8 mg3%·<1%
  • Calcium12.8 mg · 2.7 mg1%·<1%
  • Selenium2.3 µg · 4.1 µg4%·8%
  • Vitamin A0.27 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Niacin (B3)0.41 mg · 0.71 mg3%·4%
  • Pantothenic acid (B5)0.21 mg · 0.22 mg4%·4%
  • Vitamin B60.13 mg · 0.12 mg8%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.1 mg · 1.6 mg3%·<1%

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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Compare Uncooked quinoa withBrown rice flourBrown rice flourGlutinous rice flourUnenriched white rice flour