Uncooked quinoa vs Unenriched white rice flour
In short
One serving each: 626 calories in uncooked quinoa (1 cup, 170 g), 359 calories in unenriched white rice flour (100 g). Both get most of their calories from carbohydrate.
More in uncooked quinoa: manganese (3.9×), copper (4.8×), magnesium (15×), folate (20×) and 14 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 cup (170 g) · 24 g protein · 109 g carbs · 10.3 g fat
100 g · 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 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.
- Manganese3.5 mg · 0.89 mg150%39%
- Copper1 mg · 0.21 mg111%23%
- Magnesium335 mg · 22.9 mg80%5%
- Folate313 µg · 16 µg78%4%
- Phosphorus777 mg · 94 mg62%8%
- Vitamin B60.83 mg · 0.052 mg49%3%
- Thiamin (B1)0.61 mg · 0.09 mg51%8%
- Iron7.8 mg · 0.22 mg43%1%
- Riboflavin (B2)0.54 mg · 0 mg42%0%
- Fiber11.9 g · 0.5 g43%2%
- Zinc5.3 mg · 1.2 mg48%11%
- Protein24 g · 6.9 g48%14%
- Potassium957 mg · 75 mg20%2%
- Selenium14.4 µg · 5.3 µg26%10%
- Total fat10.3 g · 1.3 g13%2%
- Carbohydrates109 g · 79.8 g40%29%
- Niacin (B3)2.6 mg · 1.3 mg16%8%
- Calcium79.9 mg · 6 mg6%<1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Sodiumlimit8.5 mg · 5 mg<1%·<1%
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.