Quinoa vs Barley flour or meal
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Quinoa, uncooked is higher in more vitamins & minerals
Calories (kcal)
Quinoa 368
Barley flour 345
Protein (g)
Quinoa 14.1
Barley flour 10.5
Carbs (g)
Quinoa 64.2
Barley flour 74.5
Fat (g)
Quinoa 6.07
Barley flour 1.60
Fiber (g)
Quinoa 7.00
Barley flour 10.1
Quick answers
Which has more protein?
Quinoa, uncooked — 14.1g vs 10.5g per 100g.
Which has fewer calories?
Barley flour or meal — 345 vs 368 kcal per 100g.
Which is more nutrient-dense?
Quinoa, uncooked 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 | Quinoa | Barley flour or meal | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 368 kcal | 345 kcal | +7% |
| Macronutrients | |||
| Water | 13.3 g | 12.1 g | +10% |
| Protein | 14.1 g | 10.5 g | +34% |
| Total lipid (fat) | 6.07 g | 1.60 g | +279% |
| Carbohydrate, by difference | 64.2 g | 74.5 g | -14% |
| Fiber, total dietary | 7.00 g | 10.1 g | -31% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.706 g | 0.335 g | +111% |
| Fatty acids, total monounsaturated | 1.61 g | 0.205 g | +687% |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | — | 0 mg | |
| Thiamin (Vitamin B1) | 0.360 mg | 0.370 mg | -3% |
| Riboflavin (Vitamin B2) | 0.318 mg | 0.114 mg | +179% |
| Niacin (Vitamin B3) | 1.52 mg | 6.27 mg | -76% |
| Pantothenic acid (Vitamin B5) | 0.772 mg | 0.145 mg | +432% |
| Vitamin B-6 — Pyridoxine | 0.487 mg | 0.396 mg | +23% |
| Biotin (Vitamin B7) | 184 ug | 8.00 ug | +2200% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 70.2 mg | 37.8 mg | +86% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 0 ug | |
| Carotene, beta | 8.00 ug | 0 ug | |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.44 mg | 0.570 mg | +328% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | 1.10 ug | — | |
| Minerals | |||
| Calcium, Ca | 47.0 mg | 32.0 mg | +47% |
| Iron, Fe | 4.57 mg | 2.68 mg | +71% |
| Magnesium, Mg | 197 mg | 96.0 mg | +105% |
| Phosphorus, P | 457 mg | 296 mg | +54% |
| Potassium, K | 563 mg | 309 mg | +82% |
| Sodium, Na | 5.00 mg | 4.00 mg | +25% |
| Zinc, Zn | 3.10 mg | 2.00 mg | +55% |
| Copper, Cu | 0.590 mg | 0.343 mg | +72% |
| Manganese, Mn | 2.03 mg | 1.03 mg | +97% |
| Selenium, Se | 8.50 ug | 37.7 ug | -77% |
| Other Nutrients | |||
| Energy | 1539 kj | 1443 kj | +7% |
| Ash | 2.38 g | 1.28 g | +86% |
| Total Sugars | — | 0.800 g | |
| Starch | 52.2 g | — | |
| Folic acid (Vitamin B9 — synthetic) | 184 ug | 8.00 ug | +2200% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 184 ug | 8.00 ug | +2200% |
| Betaine | 630 mg | 65.5 mg | +862% |
| Vitamin B-12, added | — | 0 ug | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 1.00 ug | 0 ug | |
| Vitamin A, IU | 14.0 IU | 0 IU | |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 163 ug | 160 ug | +2% |
| Vitamin E, added | — | 0 mg | |
| Vitamin E — Beta-Tocopherol (β-Tocopherol) | 0.080 mg | — | |
| Vitamin E — Gamma-Tocopherol (γ-Tocopherol) | 4.55 mg | — | |
| Vitamin E — Delta-Tocopherol (δ-Tocopherol) | 0.350 mg | — | |
| Vitamin E — Alpha-Tocotrienol (α-Tocotrienol) | 0 mg | — | |
| Vitamin E — Beta-Tocotrienol (β-Tocotrienol) | 0 mg | — | |
| Vitamin E — Gamma-Tocotrienol (γ-Tocotrienol) | 0 mg | — | |
| Vitamin E — Delta-Tocotrienol (δ-Tocotrienol) | 0 mg | — | |
| Vitamin D (D2 + D3 — total) | 0 IU | 0 IU | = |
| Vitamin K1 — Phylloquinone | 0 ug | 2.20 ug | -100% |
| Vitamin K (Dihydrophylloquinone — K1 reduced form) | 0 ug | — | |
| SFA 4:0 (Butyric acid) | — | 0 g | |
| SFA 6:0 (Caproic acid) | — | 0 g | |
| SFA 8:0 (Caprylic acid) | 0 g | 0 g | = |
| SFA 10:0 (Capric acid) | 0 g | 0 g | = |
| SFA 12:0 (Lauric acid) | 0 g | 0.004 g | -100% |
| SFA 14:0 (Myristic acid) | 0 g | 0.008 g | -100% |
| SFA 15:0 (Pentadecanoic acid) | 0 g | — | |
| SFA 16:0 (Palmitic acid) | 0.600 g | 0.286 g | +110% |
| SFA 17:0 (Margaric acid) | 0 g | — | |
| SFA 18:0 (Stearic acid) | 0.037 g | 0.012 g | +208% |
| SFA 20:0 (Arachidic acid) | 0.030 g | — | |
| SFA 22:0 (Behenic acid) | 0.030 g | — | |
| SFA 24:0 (Lignoceric acid) | 0.010 g | — | |
| MUFA 14:1 (Myristoleic acid) | 0 g | — | |
| MUFA 15:1 (Pentadecenoic acid) | 0 g | — | |
| MUFA 16:1 (Omega-7, Palmitoleic acid) | 0 g | 0.004 g | -100% |
| MUFA 17:1 (Heptadecenoic acid) | 0 g | — | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 1.42 g | 0.168 g | +745% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.093 g | 0 g | |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0.083 g | 0 g | |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | 0.017 g | — | |
| Fatty acids, total polyunsaturated | 3.29 g | 0.771 g | +327% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 2.98 g | 0.695 g | +328% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.260 g | 0.077 g | +238% |
| PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) | 0 g | 0 g | = |
| PUFA 20:2 n-6 (Omega-6, Eicosadienoic acid) | 0 g | — | |
| PUFA 20:3 (DGLA family — Dihomo-gamma-linolenic acid) | 0 g | — | |
| PUFA 20:4 (Omega-6, Arachidonic acid family) | 0.009 g | 0 g | |
| PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 21:5 (Omega-3, Heneicosapentaenoic acid) | 0 g | — | |
| PUFA 22:4 (Omega-6, Adrenic acid) | 0 g | — | |
| PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) | 0 g | 0 g | = |
| PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) | 0.047 g | 0 g | |
| Tryptophan (EAA) | 0.167 g | 0.175 g | -5% |
| Threonine (EAA) | 0.421 g | 0.356 g | +18% |
| Isoleucine (EAA, BCAA) | 0.504 g | 0.383 g | +32% |
| Leucine (EAA, BCAA) | 0.840 g | 0.713 g | +18% |
| Lysine (EAA) | 0.766 g | 0.391 g | +96% |
| Methionine (EAA) | 0.309 g | 0.202 g | +53% |
| Cystine (conditionally essential) | 0.203 g | 0.232 g | -12% |
| Phenylalanine (EAA) | 0.593 g | 0.589 g | +1% |
| Tyrosine (conditionally essential) | 0.267 g | 0.301 g | -11% |
| Valine (EAA, BCAA) | 0.594 g | 0.515 g | +15% |
| Arginine (conditionally essential) | 1.09 g | 0.526 g | +107% |
| Histidine (EAA) | 0.407 g | 0.236 g | +72% |
| Alanine | 0.588 g | 0.409 g | +44% |
| Aspartic acid | 1.13 g | 0.655 g | +73% |
| Glutamic acid | 1.87 g | 2.74 g | -32% |
| Glycine (conditionally essential) | 0.694 g | 0.380 g | +83% |
| Proline (conditionally essential) | 0.773 g | 1.25 g | -38% |
| Serine | 0.567 g | 0.443 g | +28% |
| Alcohol, ethyl | — | 0 g | |
| Caffeine | — | 0 mg | |
| Theobromine | — | 0 mg | |
| Choline | |||
| Choline from glycerophoshocholine | 14.0 mg | — | |
| Choline from phosphatidylcholine | 17.0 mg | — | |
| Choline from phosphocholine | 0.400 mg | — | |
| Choline from sphingomyelin | 0.700 mg | — | |
| Free Choline | 38.0 mg | — | |
| Total Choline | 70.0 mg | — | |
* All values per 100g edible portion. Source: USDA SR Legacy and USDA SR Legacy. Diff column shows percentage difference relative to Food B.
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