Uncooked quinoa vs Unenriched white rice flour

Uncooked quinoaUnenriched white rice flour
Same weightSame caloriesOne serving

In short

One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 578 calories in unenriched white rice flour (1 cup, 158 g). Both get most of their calories from carbohydrate.

More in uncooked quinoa: copper (4.9×), folate, manganese, magnesium (6.1×) and 13 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 quinoa626 cal

1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat

Unenriched white rice flour578 cal

1 cup (158 g) · 9.4 g protein · 127 g carbs (0.19 g sugars) · 2.2 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.

0%87.5%175%
  • Copper1 mg · 0.21 mg
    111%23%
  • Folate313 µg · 6.3 µg
    78%2%
  • Manganese3.5 mg · 1.9 mg
    150%82%
  • Magnesium335 mg · 55.3 mg
    80%13%
  • Phosphorus777 mg · 155 mg
    62%12%
  • Iron7.8 mg · 0.55 mg
    43%3%
  • Riboflavin (B2)0.54 mg · 0.033 mg
    42%3%
  • Zinc5.3 mg · 1.3 mg
    48%11%
  • Thiamin (B1)0.61 mg · 0.22 mg
    51%18%
  • Protein24 g · 9.4 g
    48%19%
  • Fiber11.9 g · 3.8 g
    43%14%
  • Vitamin E4.1 mg · 0.17 mg
    28%1%
  • Choline119 mg · 9.2 mg
    22%2%
  • Potassium957 mg · 120 mg
    20%3%
  • Selenium14.4 µg · 23.9 µg
    26%43%
  • Total fat10.3 g · 2.2 g
    13%3%
  • Niacin (B3)2.6 mg · 4.1 mg
    16%26%
  • Vitamin B60.83 mg · 0.69 mg
    49%41%
  • Carbohydrates109 g · 127 g
    40%46%
  • Calcium79.9 mg · 15.8 mg
    6%1%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Saturated fatlimit1.2 g · 0.61 g6%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Sodiumlimit8.5 mg · 0 mg<1%·0%
  • Vitamin A1.7 µg · 0 µg<1%·0%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0 µg0%·0%
  • Pantothenic acid (B5)1.3 mg · 1.3 mg26%·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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Compare Uncooked quinoa withBrown rice flourBrown rice flourGlutinous rice flourUnenriched white rice flour