Uncooked quinoa vs Unenriched white rice flour
In short
For the same 100 calories you eat 27 g of uncooked quinoa or 28 g of unenriched white rice flour. Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (2.2×), folate (11×), copper (2.8×), magnesium (8.4×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
27.2 g · 3.8 g protein · 17.4 g carbs · 1.6 g fat
27.9 g · 1.9 g protein · 22.2 g carbs · 0.36 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.
- Manganese0.55 mg · 0.25 mg24%11%
- Folate50 µg · 4.5 µg13%1%
- Copper0.16 mg · 0.058 mg18%6%
- Magnesium53.5 mg · 6.4 mg13%2%
- Phosphorus124 mg · 26.2 mg10%2%
- Vitamin B60.13 mg · 0.014 mg8%1%
- Riboflavin (B2)0.086 mg · 0 mg7%0%
- Iron1.2 mg · 0.061 mg7%<1%
- Fiber1.9 g · 0.14 g7%<1%
- Thiamin (B1)0.098 mg · 0.025 mg8%2%
- Zinc0.84 mg · 0.33 mg8%3%
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.8 g · 1.9 g8%·4%
- Total fat1.6 g · 0.36 g2%·<1%
- Carbohydrates17.4 g · 22.2 g6%·8%
- Sodiumlimit1.4 mg · 1.4 mg<1%·<1%
- Potassium153 mg · 20.9 mg3%·<1%
- Calcium12.8 mg · 1.7 mg1%·<1%
- Selenium2.3 µg · 1.5 µg4%·3%
- Niacin (B3)0.41 mg · 0.35 mg3%·2%
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.