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
Each dot 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 gap is a small difference. Color says which food, never which is better.
- Manganese88% vs 39%
2 mg vs 0.89 mg
- Copper66% vs 23%
0.59 mg vs 0.21 mg
- Folate46% vs 4%
184 µg vs 16 µg
- Magnesium47% vs 5%
197 mg vs 22.9 mg
- Phosphorus37% vs 8%
457 mg vs 94 mg
- Vitamin B629% vs 3%
0.49 mg vs 0.052 mg
- Riboflavin (B2)24% vs 0%
0.32 mg vs 0 mg
- Iron25% vs 1%
4.6 mg vs 0.22 mg
- Fiber25% vs 2%
7 g vs 0.5 g
- Thiamin (B1)30% vs 8%
0.36 mg vs 0.09 mg
- Zinc28% vs 11%
3.1 mg vs 1.2 mg
- Protein28% vs 14%
14.1 g vs 6.9 g
- Potassium12% vs 2%
563 mg vs 75 mg
- Total fat8% vs 2%
6.1 g vs 1.3 g
- Selenium15% vs 10%
8.5 µg vs 5.3 µg
- Carbohydrates23% vs 29%
64.2 g vs 79.8 g
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.