Flour vs. Quinoa — In-Depth Nutrition Comparison
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How are flour and quinoa different?
- Flour is richer in selenium, vitamin B1, iron, folate, vitamin B3, and vitamin B2, while quinoa is higher in magnesium, phosphorus, vitamin B6, and copper.
- Flour covers your daily need for selenium, 57% more than quinoa.
- Flour contains 14 times more vitamin B3 than quinoa. Flour contains 5.904mg of vitamin B3, while quinoa contains 0.412mg.
- Flour has a higher glycemic index (72) than quinoa (53).
Wheat flour, white, all-purpose, enriched, bleached and Quinoa, cooked 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 IronIron | +211.4% |
| Contains less SodiumSodium | -71.4% |
| Contains more SeleniumSelenium | +1110.7% |
| 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% |
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 B1Vitamin B1 | +633.6% |
| Contains more Vitamin B2Vitamin B2 | +349.1% |
| Contains more Vitamin B3Vitamin B3 | +1333% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +335.7% |
| Contains more Vitamin EVitamin E | +950% |
| Contains more Vitamin B6Vitamin B6 | +179.5% |
| Contains more CholineCholine | +121.2% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.785mg | 0.107mg | 57% |
| Selenium | 33.9µg | 2.8µg | 57% |
| Iron | 4.64mg | 1.49mg | 39% |
| Folate | 183µg | 42µg | 35% |
| Vitamin B3 | 5.904mg | 0.412mg | 34% |
| Vitamin B2 | 0.494mg | 0.11mg | 30% |
| Carbs | 76.31g | 21.3g | 18% |
| Protein | 10.33g | 4.4g | 12% |
| Calories | 364kcal | 120kcal | 12% |
| Magnesium | 22mg | 64mg | 10% |
| Vitamin B5 | 0.438mg | 9% | |
| Starch | 17.63g | 7% | |
| Phosphorus | 108mg | 152mg | 6% |
| Vitamin B6 | 0.044mg | 0.123mg | 6% |
| Copper | 0.144mg | 0.192mg | 5% |
| Polyunsaturated fat | 0.413g | 1.078g | 4% |
| Zinc | 0.7mg | 1.09mg | 4% |
| Vitamin E | 0.06mg | 0.63mg | 4% |
| Choline | 10.4mg | 23mg | 2% |
| Potassium | 107mg | 172mg | 2% |
| Manganese | 0.682mg | 0.631mg | 2% |
| Monounsaturated fat | 0.087g | 0.528g | 1% |
| Fats | 0.98g | 1.92g | 1% |
| Net carbs | 73.61g | 18.5g | N/A |
| Calcium | 15mg | 17mg | 0% |
| Sugar | 0.27g | 0.87g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Sodium | 2mg | 7mg | 0% |
| Vitamin K | 0.3µg | 0µg | 0% |
| Saturated fat | 0.155g | 0.231g | 0% |
| Tryptophan | 0.127mg | 0.052mg | 0% |
| Threonine | 0.281mg | 0.131mg | 0% |
| Isoleucine | 0.357mg | 0.157mg | 0% |
| Leucine | 0.71mg | 0.261mg | 0% |
| Lysine | 0.228mg | 0.239mg | 0% |
| Methionine | 0.183mg | 0.096mg | 0% |
| Phenylalanine | 0.52mg | 0.185mg | 0% |
| Valine | 0.415mg | 0.185mg | 0% |
| Histidine | 0.23mg | 0.127mg | 0% |
| Omega-3 - DHA | 0g | 0.015g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more ProteinProtein | +134.8% |
| Contains more CarbsCarbs | +258.3% |
| Contains more FatsFats | +95.9% |
| Contains more WaterWater | +500.8% |
| Contains more OtherOther | +67.4% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -32.9% |
| Contains more Mono. FatMonounsaturated fat | +506.9% |
| Contains more Poly. FatPolyunsaturated fat | +161% |
