Which has more protein, Flour, quinoa or Flour, rye?

Flour, quinoa has more protein at 11.9g per 100g, compared to 8.40g for Flour, rye.

Which has more calories, Flour, quinoa or Flour, rye?

Calorie data is not available for one or both foods.

Is Flour, quinoa healthier than Flour, rye?

Based on vitamin and mineral density, Flour, quinoa scores higher in more nutrients per 100g. However, the "healthier" choice depends on your specific nutritional needs.

Flour vs Flour

Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods

Flour, quinoa is higher in more vitamins & minerals

Calories (kcal)

Flour —

Protein (g)

Flour 11.9

Flour 8.40

Carbs (g)

Flour 69.5

Flour 77.2

Fat (g)

Flour 6.60

Flour 1.91

Fiber (g)

Flour 6.30

Flour 13.7

Quick answers

Which has more protein?

Flour, quinoa — 11.9g vs 8.40g per 100g.

Which is more nutrient-dense?

Flour, quinoa scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.

Full Nutrition Comparison

All values per 100g edible portion. Green = Food A higher · Blue = Food B higher

Nutrient	Flour	Flour	Diff
Macronutrients
Water	9.95 g	11.1 g	-11%
Protein	11.9 g	8.40 g	+42%
Total lipid (fat)	6.60 g	1.91 g	+246%
Carbohydrate, by difference	69.5 g	77.2 g	-10%
Fiber, total dietary	6.30 g	13.7 g	-54%
Vitamins
Thiamin (Vitamin B1)	0.345 mg	0.216 mg	+60%
Riboflavin (Vitamin B2)	0.316 mg	0.170 mg	+86%
Niacin (Vitamin B3)	1.21 mg	1.16 mg	+4%
Vitamin B-6 — Pyridoxine	0.222 mg	0.164 mg	+36%
Minerals
Calcium, Ca	37.6 mg	32.2 mg	+17%
Iron, Fe	4.53 mg	2.54 mg	+79%
Magnesium, Mg	164 mg	95.4 mg	+72%
Phosphorus, P	369 mg	280 mg	+32%
Potassium, K	551 mg	434 mg	+27%
Sodium, Na	6.32 mg	0 mg
Zinc, Zn	2.77 mg	2.33 mg	+19%
Copper, Cu	0.482 mg	0.338 mg	+42%
Manganese, Mn	2.02 mg	2.13 mg	-5%
Selenium, Se	4.10 ug	16.6 ug	-75%
Other Nutrients
Energy (Atwater General Factors)	385 kcal	359 kcal	+7%
Energy (Atwater Specific Factors)	378 kcal	351 kcal	+8%
Nitrogen	2.05 g	1.44 g	+42%
Ash	2.00 g	1.40 g	+42%
Total dietary fiber (AOAC 2011.25)	6.95 g	17.9 g	-61%
High Molecular Weight Dietary Fiber (HMWDF)	6.33 g	13.0 g	-51%
Low Molecular Weight Dietary Fiber (LMWDF)	0.147 g	4.90 g	-97%
Beta-glucan	0 g	1.91 g	-100%
Starch	58.1 g	54.1 g	+7%
Molybdenum, Mo	17.5 ug	75.5 ug	-77%
Biotin	26.3 ug	8.98 ug	+192%

* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.

Flour, quinoa nutrition facts Flour, rye nutrition facts Compare other foods →

Dig deeper — biggest differences

Riboflavin (Vitamin B2) +86% in Flour, quinoa Iron, Fe +79% in Flour, quinoa Selenium, Se -75% in Flour, quinoa Magnesium, Mg +72% in Flour, quinoa

Like this comparison?

Get weekly food comparisons and nutrient guides — explained simply. Free, no spam.