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 for selenium, 57% more than quinoa.
- Quinoa contains 3 times more magnesium than flour. Quinoa contains 64mg of magnesium, while flour contains 22mg.
- Flour has a higher glycemic index (72) than quinoa (53).
Quinoa, cooked and Wheat flour, white, all-purpose, enriched, bleached types were used in this article.
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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.
| Contains more MagnesiumMagnesium | +190.9% |
| Contains more CalciumCalcium | +13.3% |
| Contains more PotassiumPotassium | +60.7% |
| Contains more CopperCopper | +33.3% |
| Contains more ZincZinc | +55.7% |
| Contains more PhosphorusPhosphorus | +40.7% |
| Contains more IronIron | +211.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +1110.7% |
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.
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B6Vitamin B6 | +179.5% |
| Contains more CholineCholine | +121.2% |
| Contains more Vitamin B1Vitamin B1 | +633.6% |
| Contains more Vitamin B2Vitamin B2 | +349.1% |
| Contains more Vitamin B3Vitamin B3 | +1333% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +335.7% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.107mg | 0.785mg | 57% |
| Selenium | 2.8µg | 33.9µg | 57% |
| Iron | 1.49mg | 4.64mg | 39% |
| Folate | 42µg | 183µg | 35% |
| Vitamin B3 | 0.412mg | 5.904mg | 34% |
| Vitamin B2 | 0.11mg | 0.494mg | 30% |
| Carbs | 21.3g | 76.31g | 18% |
| Protein | 4.4g | 10.33g | 12% |
| Calories | 120kcal | 364kcal | 12% |
| Magnesium | 64mg | 22mg | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Starch | 17.63g | 7% | |
| Phosphorus | 152mg | 108mg | 6% |
| Vitamin B6 | 0.123mg | 0.044mg | 6% |
| Copper | 0.192mg | 0.144mg | 5% |
| Polyunsaturated fat | 1.078g | 0.413g | 4% |
| Zinc | 1.09mg | 0.7mg | 4% |
| Vitamin E | 0.63mg | 0.06mg | 4% |
| Choline | 23mg | 10.4mg | 2% |
| Potassium | 172mg | 107mg | 2% |
| Manganese | 0.631mg | 0.682mg | 2% |
| Monounsaturated fat | 0.528g | 0.087g | 1% |
| Fats | 1.92g | 0.98g | 1% |
| Net carbs | 18.5g | 73.61g | N/A |
| Calcium | 17mg | 15mg | 0% |
| Sugar | 0.87g | 0.27g | N/A |
| Fiber | 2.8g | 2.7g | 0% |
| Sodium | 7mg | 2mg | 0% |
| Vitamin K | 0µg | 0.3µg | 0% |
| Saturated fat | 0.231g | 0.155g | 0% |
| Tryptophan | 0.052mg | 0.127mg | 0% |
| Threonine | 0.131mg | 0.281mg | 0% |
| Isoleucine | 0.157mg | 0.357mg | 0% |
| Leucine | 0.261mg | 0.71mg | 0% |
| Lysine | 0.239mg | 0.228mg | 0% |
| Methionine | 0.096mg | 0.183mg | 0% |
| Phenylalanine | 0.185mg | 0.52mg | 0% |
| Valine | 0.185mg | 0.415mg | 0% |
| Histidine | 0.127mg | 0.23mg | 0% |
| Omega-3 - DHA | 0.015g | 0g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more FatsFats | +95.9% |
| Contains more WaterWater | +500.8% |
| Contains more OtherOther | +67.4% |
| Contains more ProteinProtein | +134.8% |
| Contains more CarbsCarbs | +258.3% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains more Mono. FatMonounsaturated fat | +506.9% |
| Contains more Poly. FatPolyunsaturated fat | +161% |
| Contains less Sat. FatSaturated fat | -32.9% |
