Rye flour vs Quinoa
Nutrition comparison per 100g · USDA SR Legacy & USDA SR Legacy
Rye flour, dark is higher in more vitamins & minerals
Calories (kcal)
Rye flour 325
Quinoa 368
Protein (g)
Rye flour 15.9
Quinoa 14.1
Carbs (g)
Rye flour 68.6
Quinoa 64.2
Fat (g)
Rye flour 2.22
Quinoa 6.07
Fiber (g)
Rye flour 23.8
Quinoa 7.00
Quick answers
Which has more protein?
Rye flour, dark — 15.9g vs 14.1g per 100g.
Which has fewer calories?
Rye flour, dark — 325 vs 368 kcal per 100g.
Which is more nutrient-dense?
Rye flour, dark 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 | Rye flour | Quinoa | Diff |
|---|---|---|---|
| Energy | |||
| Energy | 325 kcal | 368 kcal | -12% |
| Macronutrients | |||
| Water | 10.8 g | 13.3 g | -19% |
| Protein | 15.9 g | 14.1 g | +13% |
| Total lipid (fat) | 2.22 g | 6.07 g | -63% |
| Carbohydrate, by difference | 68.6 g | 64.2 g | +7% |
| Fiber, total dietary | 23.8 g | 7.00 g | +240% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | 0.269 g | 0.706 g | -62% |
| Fatty acids, total monounsaturated | 0.284 g | 1.61 g | -82% |
| Fatty acids, total trans | 0 g | — | |
| Cholesterol | 0 mg | 0 mg | = |
| Vitamins | |||
| Vitamin C, total ascorbic acid | 0 mg | — | |
| Thiamin (Vitamin B1) | 0.316 mg | 0.360 mg | -12% |
| Riboflavin (Vitamin B2) | 0.251 mg | 0.318 mg | -21% |
| Niacin (Vitamin B3) | 4.27 mg | 1.52 mg | +181% |
| Pantothenic acid (Vitamin B5) | 1.46 mg | 0.772 mg | +89% |
| Vitamin B-6 — Pyridoxine | 0.443 mg | 0.487 mg | -9% |
| Biotin (Vitamin B7) | 33.0 ug | 184 ug | -82% |
| Folate, total (Vitamin B9) | 0 ug | 0 ug | = |
| Choline, total | 30.4 mg | 70.2 mg | -57% |
| Vitamin B-12 — Cobalamin | 0 ug | 0 ug | = |
| Vitamin A, RAE | 1.00 ug | 1.00 ug | = |
| Carotene, beta | 7.00 ug | 8.00 ug | -12% |
| Carotene, alpha | 0 ug | 0 ug | = |
| Vitamin E (alpha-tocopherol) | 2.73 mg | 2.44 mg | +12% |
| Vitamin D (D2 + D3) | 0 ug | 0 ug | = |
| Vitamin K2 — Menaquinone-4 (MK-4) | — | 1.10 ug | |
| Minerals | |||
| Calcium, Ca | 37.0 mg | 47.0 mg | -21% |
| Iron, Fe | 4.97 mg | 4.57 mg | +9% |
| Magnesium, Mg | 160 mg | 197 mg | -19% |
| Phosphorus, P | 499 mg | 457 mg | +9% |
| Potassium, K | 717 mg | 563 mg | +27% |
| Sodium, Na | 2.00 mg | 5.00 mg | -60% |
| Zinc, Zn | 5.04 mg | 3.10 mg | +63% |
| Copper, Cu | 0.560 mg | 0.590 mg | -5% |
| Manganese, Mn | 6.06 mg | 2.03 mg | +198% |
| Selenium, Se | 18.0 ug | 8.50 ug | +112% |
| Other Nutrients | |||
| Energy | 1360 kj | 1539 kj | -12% |
| Ash | 2.50 g | 2.38 g | +5% |
| Total Sugars | 2.31 g | — | |
| Sucrose | 1.80 g | — | |
| Glucose | 0.220 g | — | |
| Fructose | 0.230 g | — | |
| Lactose | 0 g | — | |
| Maltose | 0.070 g | — | |
| Galactose | 0 g | — | |
| Starch | — | 52.2 g | |
| Folic acid (Vitamin B9 — synthetic) | 33.0 ug | 184 ug | -82% |
| Folate, DFE (Vitamin B9 — dietary folate equivalents) | 33.0 ug | 184 ug | -82% |
| Betaine | 150 mg | 630 mg | -76% |
| Vitamin B-12, added | 0 ug | — | |
| Retinol | 0 ug | 0 ug | = |
| Beta-carotene (Provitamin A) | 0 ug | 1.00 ug | -100% |
| Vitamin A, IU | 11.0 IU | 14.0 IU | -21% |
| Beta-cryptoxanthin (Provitamin A) | 0 ug | 0 ug | = |
| Lycopene | 210 ug | 163 ug | +29% |
| 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 | 5.90 ug | 0 ug | |
| 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 g | = |
| SFA 14:0 (Myristic acid) | 0.003 g | 0 g | |
| SFA 15:0 (Pentadecanoic acid) | — | 0 g | |
| SFA 16:0 (Palmitic acid) | 0.255 g | 0.600 g | -58% |
| SFA 17:0 (Margaric acid) | — | 0 g | |
| SFA 18:0 (Stearic acid) | 0.009 g | 0.037 g | -76% |
| 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) | 0.010 g | 0 g | |
| MUFA 17:1 (Heptadecenoic acid) | — | 0 g | |
| MUFA 18:1 (Omega-9, Oleic acid family) | 0.262 g | 1.42 g | -82% |
| MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) | 0.012 g | 0.093 g | -87% |
| MUFA 22:1 (Omega-9, Erucic acid family) | 0 g | 0.083 g | -100% |
| MUFA 24:1 c (Omega-9, Nervonic acid — cis) | — | 0.017 g | |
| Fatty acids, total polyunsaturated | 1.05 g | 3.29 g | -68% |
| PUFA 18:2 (Omega-6, Linoleic acid) | 0.899 g | 2.98 g | -70% |
| PUFA 18:3 (Omega-3, Alpha-linolenic family) | 0.147 g | 0.260 g | -43% |
| 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 g | 0.009 g | -100% |
| 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 g | 0.047 g | -100% |
| Tryptophan (EAA) | 0.180 g | 0.167 g | +8% |
| Threonine (EAA) | 0.490 g | 0.421 g | +16% |
| Isoleucine (EAA, BCAA) | 0.353 g | 0.504 g | -30% |
| Leucine (EAA, BCAA) | 0.857 g | 0.840 g | +2% |
| Lysine (EAA) | 0.338 g | 0.766 g | -56% |
| Methionine (EAA) | 0.199 g | 0.309 g | -36% |
| Cystine (conditionally essential) | — | 0.203 g | |
| Phenylalanine (EAA) | 0.646 g | 0.593 g | +9% |
| Tyrosine (conditionally essential) | 0.271 g | 0.267 g | +1% |
| Valine (EAA, BCAA) | 0.498 g | 0.594 g | -16% |
| Arginine (conditionally essential) | 0.764 g | 1.09 g | -30% |
| Histidine (EAA) | 0.233 g | 0.407 g | -43% |
| Alanine | 0.647 g | 0.588 g | +10% |
| Aspartic acid | 0.827 g | 1.13 g | -27% |
| Glutamic acid | 3.14 g | 1.87 g | +68% |
| Glycine (conditionally essential) | 0.680 g | 0.694 g | -2% |
| Proline (conditionally essential) | 1.01 g | 0.773 g | +31% |
| Serine | 0.681 g | 0.567 g | +20% |
| Alcohol, ethyl | 0 g | — | |
| Caffeine | 0 mg | — | |
| Theobromine | 0 mg | — | |
| Choline | |||
| Choline from glycerophoshocholine | 5.80 mg | 14.0 mg | -59% |
| Choline from phosphatidylcholine | 14.0 mg | 17.0 mg | -18% |
| Choline from phosphocholine | 0.600 mg | 0.400 mg | +50% |
| Choline from sphingomyelin | 1.60 mg | 0.700 mg | +129% |
| Free Choline | 8.30 mg | 38.0 mg | -78% |
| Total Choline | 30.0 mg | 70.0 mg | -57% |
* 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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