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  6. Quinoa vs. Flour

Quinoa vs. Flour — In-Depth Nutrition Comparison

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How are Quinoa and Flour different?

  • Quinoa is richer in Magnesium, Phosphorus, Vitamin B6, and Copper, while Flour is higher in Selenium, Vitamin B1, Iron, Folate, Vitamin B3, and Vitamin B2.
  • Flour covers your daily need of Selenium 57% more than Quinoa.
  • Quinoa contains 3 times more Magnesium than Flour. Quinoa contains 64mg of Magnesium, while Flour contains 22mg.

Quinoa, cooked and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.

Infographic

Quinoa vs Flour infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
6
:
4
Flour
Flour
Contains more Calcium +13.3%
Contains more Magnesium +190.9%
Contains more Phosphorus +40.7%
Contains more Potassium +60.7%
Contains more Zinc +55.7%
Contains more Copper +33.3%
Contains more Iron +211.4%
Contains less Sodium -71.4%
Contains more Selenium +1110.7%
Equal in Manganese - 0.682
Quinoa
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 6% 56% 46% 66% 16% 1% 30% 64% 83% 16%
Flour
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 5% 174% 16% 47% 10% 1% 20% 48% 89% 185%
Contains more Calcium +13.3%
Contains more Magnesium +190.9%
Contains more Phosphorus +40.7%
Contains more Potassium +60.7%
Contains more Zinc +55.7%
Contains more Copper +33.3%
Contains more Iron +211.4%
Contains less Sodium -71.4%
Contains more Selenium +1110.7%
Equal in Manganese - 0.682

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Quinoa
Quinoa
3
:
6
Flour
Flour
Contains more Vitamin A +∞%
Contains more Vitamin E +950%
Contains more Vitamin B6 +179.5%
Contains more Vitamin B1 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1333%
Contains more Folate +335.7%
Contains more Vitamin K +∞%
Quinoa
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 1% 13% 0% 0% 27% 26% 8% 0% 29% 32% 0% 0%
Flour
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 197% 114% 111% 27% 11% 138% 0% 1%
Contains more Vitamin A +∞%
Contains more Vitamin E +950%
Contains more Vitamin B6 +179.5%
Contains more Vitamin B1 +633.6%
Contains more Vitamin B2 +349.1%
Contains more Vitamin B3 +1333%
Contains more Folate +335.7%
Contains more Vitamin K +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Quinoa
Quinoa
3
:
2
Flour
Flour
Contains more Fats +95.9%
Contains more Water +500.8%
Contains more Other +67.4%
Contains more Protein +134.8%
Contains more Carbs +258.3%
Quinoa
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Flour
10% 76% 12%
Protein: 10.33 g
Fats: 0.98 g
Carbs: 76.31 g
Water: 11.92 g
Other: 0.46 g
Contains more Fats +95.9%
Contains more Water +500.8%
Contains more Other +67.4%
Contains more Protein +134.8%
Contains more Carbs +258.3%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Quinoa
Quinoa
2
:
1
Flour
Flour
Contains more Monounsaturated Fat +506.9%
Contains more Polyunsaturated fat +161%
Contains less Saturated Fat -32.9%
Quinoa
13% 29% 59%
Saturated Fat: 0.231 g
Monounsaturated Fat: 0.528 g
Polyunsaturated fat: 1.078 g
Flour
24% 13% 63%
Saturated Fat: 0.155 g
Monounsaturated Fat: 0.087 g
Polyunsaturated fat: 0.413 g
Contains more Monounsaturated Fat +506.9%
Contains more Polyunsaturated fat +161%
Contains less Saturated Fat -32.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Quinoa Flour
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Cholesterol Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Quinoa Flour Opinion
Net carbs 18.5g 73.61g Flour
Protein 4.4g 10.33g Flour
Fats 1.92g 0.98g Quinoa
Carbs 21.3g 76.31g Flour
Calories 120kcal 364kcal Flour
Starch 17.63g Quinoa
Sugar 0.87g 0.27g Flour
Fiber 2.8g 2.7g Quinoa
Calcium 17mg 15mg Quinoa
Iron 1.49mg 4.64mg Flour
Magnesium 64mg 22mg Quinoa
Phosphorus 152mg 108mg Quinoa
Potassium 172mg 107mg Quinoa
Sodium 7mg 2mg Flour
Zinc 1.09mg 0.7mg Quinoa
Copper 0.192mg 0.144mg Quinoa
Manganese 0.631mg 0.682mg Flour
Selenium 2.8µg 33.9µg Flour
Vitamin A 5IU 0IU Quinoa
Vitamin E 0.63mg 0.06mg Quinoa
Vitamin B1 0.107mg 0.785mg Flour
Vitamin B2 0.11mg 0.494mg Flour
Vitamin B3 0.412mg 5.904mg Flour
Vitamin B5 0.438mg Flour
Vitamin B6 0.123mg 0.044mg Quinoa
Folate 42µg 183µg Flour
Vitamin K 0µg 0.3µg Flour
Tryptophan 0.052mg 0.127mg Flour
Threonine 0.131mg 0.281mg Flour
Isoleucine 0.157mg 0.357mg Flour
Leucine 0.261mg 0.71mg Flour
Lysine 0.239mg 0.228mg Quinoa
Methionine 0.096mg 0.183mg Flour
Phenylalanine 0.185mg 0.52mg Flour
Valine 0.185mg 0.415mg Flour
Histidine 0.127mg 0.23mg Flour
Saturated Fat 0.231g 0.155g Flour
Omega-3 - DHA 0.015g 0g Quinoa
Monounsaturated Fat 0.528g 0.087g Quinoa
Polyunsaturated fat 1.078g 0.413g Quinoa

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Quinoa Flour
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
Quinoa
50%
Flour
Minerals Daily Need Coverage Score
38%
Quinoa
59%
Flour

Comparison summary

Which food is lower in glycemic index?
Quinoa
Quinoa is lower in glycemic index (difference - 19)
Which food is cheaper?
Quinoa
Quinoa is cheaper (difference - $1)
Which food is richer in minerals?
Quinoa
Quinoa is relatively richer in minerals
Which food is lower in Sugar?
Flour
Flour is lower in Sugar (difference - 0.6g)
Which food contains less Sodium?
Flour
Flour contains less Sodium (difference - 5mg)
Which food is lower in Saturated Fat?
Flour
Flour is lower in Saturated Fat (difference - 0.076g)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients
  2. Flour - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168894/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.