Flour vs. Quinoa
Nutrition comparison of Flour and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
flour
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in flour and quinoa:
- Both quinoa and flour are high in calories and dietary fiber.
- Flour is a great source of protein.
- Quinoa has more riboflavin and Vitamin B6, however, flour contains more niacin and pantothenic acid.
USDA sources for nutritional information: Flour (Wheat flour, white, all-purpose, unenriched) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both quinoa and flour are high in calories. Flour has 203% more calories than quinoa - quinoa has 120 calories per 100 grams and flour has 364 calories.
For macronutrient ratios, flour is heavier in carbs, lighter in fat and similar to quinoa for protein. Flour has a macronutrient ratio of 12:86:2 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Flour | Quinoa | |
|---|---|---|
| Protein | 12% | 15% |
| Carbohydrates | 86% | 71% |
| Fat | 2% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
Flour is high in carbohydrates and quinoa has 72% less carbohydrates than flour - quinoa has 21.3g of total carbs per 100 grams and flour has 76.3g of carbohydrates.
dietary fiber
Both quinoa and flour are high in dietary fiber. Quinoa has a little more dietary fiber (4%) than flour by weight - quinoa has 2.8g of dietary fiber per 100 grams and flour has 2.7g of dietary fiber.
sugar
Quinoa and flour contain similar amounts of sugar - quinoa has 0.87g of sugar per 100 grams and flour has 0.27g of sugar.
Protein
protein
Flour is a great source of protein and it has 135% more protein than quinoa - quinoa has 4.4g of protein per 100 grams and flour has 10.3g of protein.
Fat
saturated fat
Both quinoa and flour are low in saturated fat - quinoa has 0.23g of saturated fat per 100 grams and flour has 0.16g of saturated fat.
Vitamins
Vitamin A
Quinoa and flour contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and flour does not contain significant amounts.
Vitamin E
Quinoa and flour contain similar amounts of Vitamin E - quinoa has 0.63mg of Vitamin E per 100 grams and flour has 0.06mg of Vitamin E.
Vitamin K
Flour and quinoa contain similar amounts of Vitamin K - flour has 0.3ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
Quinoa has more riboflavin and Vitamin B6, however, flour contains more niacin and pantothenic acid. Both flour and quinoa contain significant amounts of thiamin and folate.
| Flour | Quinoa | |
|---|---|---|
| Thiamin | 0.12 MG | 0.107 MG |
| Riboflavin | 0.04 MG | 0.11 MG |
| Niacin | 1.25 MG | 0.412 MG |
| Pantothenic acid | 0.438 MG | ~ |
| Vitamin B6 | 0.044 MG | 0.123 MG |
| Folate | 26 UG | 42 UG |
Minerals
calcium
Quinoa and flour contain similar amounts of calcium - quinoa has 17mg of calcium per 100 grams and flour has 15mg of calcium.
iron
Quinoa and flour contain similar amounts of iron - quinoa has 1.5mg of iron per 100 grams and flour has 1.2mg of iron.
potassium
Quinoa has 61% more potassium than flour - quinoa has 172mg of potassium per 100 grams and flour has 107mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more alpha linoleic acid (ALA) and DHA than flour per 100 grams.
| Flour | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.022 G | 0.085 G |
| DHA | ~ | 0.015 G |
| Total | 0.022 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, quinoa has more linoleic acid than flour per 100 grams.
| Flour | Quinoa | |
|---|---|---|
| linoleic acid | 0.391 G | 0.974 G |
| other omega 6 | ~ | 0.003 G |
| Total | 0.391 G | 0.977 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Flour g
()
|
Daily Values (%) |
Cooked Quinoa g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does quinoa or flour contain more calories in 100 grams?Both quinoa and flour are high in calories. Flour has 200% more calories than quinoa - quinoa has 120 calories in 100g and flour has 364 calories.
Does quinoa or flour have more carbohydrates?
By weight, flour is high in carbohydrates and quinoa has 70% fewer carbohydrates than flour - quinoa has 21.3g of carbs for 100g and flour has 76.3g of carbohydrates.