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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese150% vs 39%
3.5 mg vs 0.89 mg
- Copper111% vs 23%
1 mg vs 0.21 mg
- Magnesium80% vs 5%
335 mg vs 22.9 mg
- Folate78% vs 4%
313 µg vs 16 µg
- Phosphorus62% vs 8%
777 mg vs 94 mg
- Vitamin B649% vs 3%
0.83 mg vs 0.052 mg
- Thiamin (B1)51% vs 8%
0.61 mg vs 0.09 mg
- Iron43% vs 1%
7.8 mg vs 0.22 mg
- Riboflavin (B2)42% vs 0%
0.54 mg vs 0 mg
- Fiber43% vs 2%
11.9 g vs 0.5 g
- Zinc48% vs 11%
5.3 mg vs 1.2 mg
- Protein48% vs 14%
24 g vs 6.9 g
- Potassium20% vs 2%
957 mg vs 75 mg
- Selenium26% vs 10%
14.4 µg vs 5.3 µg
- Total fat13% vs 2%
10.3 g vs 1.3 g
- Carbohydrates40% vs 29%
109 g vs 79.8 g
- Niacin (B3)16% vs 8%
2.6 mg vs 1.3 mg
- Calcium6% vs <1%
79.9 mg vs 6 mg
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.