Uncooked quinoa vs Unenriched white rice flour
In short
Gram for gram, the calories are about the same: 368 in 100 g of uncooked quinoa, 359 of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.3×), copper (2.8×), folate (12×), magnesium (8.6×) and 11 more. More in unenriched white rice flour: carbohydrates. 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
6.9 g protein · 79.8 g carbs · 1.3 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.
- Manganese2 mg · 0.89 mg88%39%
- Copper0.59 mg · 0.21 mg66%23%
- Folate184 µg · 16 µg46%4%
- Magnesium197 mg · 22.9 mg47%5%
- Phosphorus457 mg · 94 mg37%8%
- Vitamin B60.49 mg · 0.052 mg29%3%
- Riboflavin (B2)0.32 mg · 0 mg24%0%
- Iron4.6 mg · 0.22 mg25%1%
- Fiber7 g · 0.5 g25%2%
- Thiamin (B1)0.36 mg · 0.09 mg30%8%
- Zinc3.1 mg · 1.2 mg28%11%
- Protein14.1 g · 6.9 g28%14%
- Potassium563 mg · 75 mg12%2%
- Total fat6.1 g · 1.3 g8%2%
- Selenium8.5 µg · 5.3 µg15%10%
- Carbohydrates64.2 g · 79.8 g23%29%
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Sodiumlimit5 mg · 5 mg<1%·<1%
- Calcium47 mg · 6 mg4%·<1%
- Niacin (B3)1.5 mg · 1.3 mg10%·8%
Reported for only one of the two, so not compared: saturated fat, cholesterol, vitamin A, vitamin D, vitamin E, vitamin K, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Uncooked quinoa (SR Legacy 168874), Unenriched white rice flour (Foundation 790214). 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.