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Nutritional info of: Wheat flour, whole-grain
vs
Quinoa, uncooked

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White Whole Wheat flour
White Whole Wheat flour
Quinoa
Quinoa
 
Official USDA name:"Wheat flour, whole-grain"
USDA Record Number:"20080"
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Food Group:Cereal Grains and Pasta
Official USDA name:"Quinoa, uncooked"
USDA Record Number:"20035"
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Food Group:Cereal Grains and Pasta

Contents

Weight of foods: 
 

Nutrition Facts Comparison

Wheat flour, whole-grain vs Quinoa, uncooked

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

340
Calories from Fat 21
 

% Daily Value*

 

Total Fat

2g
4%
 
Saturated Fat 0g2%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

2mg
0%
 

Total Carbohydrate

72g
24%
 
Dietary Fiber 11g43%
 
Sugars 0g
 

Protein

13g
 
Vitamin A0% · Vitamin C0%
 
Calcium3% · Iron20%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Nutrition Facts

Serving Size: 100g or 3.5oz
 

Amount Per Serving

 

Calories

368
Calories from Fat 55
 

% Daily Value*

 

Total Fat

6g
9%
 
Saturated Fat 1g4%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

5mg
0%
 

Total Carbohydrate

64g
21%
 
Dietary Fiber 7g28%
 
Sugars 0g
 

Protein

14g
 
Vitamin A0% · Vitamin C~
 
Calcium5% · Iron25%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Calories Compared

Wheat flour, whole-grain vs Quinoa, uncooked

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories340 kcal1423 kJ17%
 
from Carbs272 kcal1138.24 kJ
 
from Fat20.9 kcal87.55 kJ
 
from Protein47.4 kcal198.42 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Calories

Serving Size: 100g or 3.5oz
kcal*kjoules*RDI%
 
Total Calories368 kcal1540 kJ18%
 
from Carbs256.6 kcal1073.78 kJ
 
from Fat54.6 kcal228.57 kJ
 
from Protein56.5 kcal236.31 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Vitamin Comparison

Wheat flour, whole-grain vs Quinoa, uncooked

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 9 IU 0%
 
Vitamin B6 0.407 mg 20%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.71 mg 4%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 1.9 mcg 2%
 
Thiamin 0.502 mg 33%
 
Riboflavin 0.165 mg 10%
 
Niacin 4.957 mg 25%
 
Pantothenic Acid 0.603 mg 6%
 
Folate 44 mcg 11%
 
Folate, Food 44 mcg 11%
 
Folate, DFE 44 mcg DFE 11%
 
Choline 31.2 mg ~
 
Betaine 72.8 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Vitamin Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Vitamin A 14 IU 0%
 
Vitamin B6 0.487 mg 24%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added ~
 
Vitamin C ~
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 2.44 mg 12%
 
Vitamin E, Added ~
 
Vitamin K 0 mcg 0%
 
Thiamin 0.36 mg 24%
 
Riboflavin 0.318 mg 19%
 
Niacin 1.52 mg 8%
 
Pantothenic Acid 0.772 mg 8%
 
Folate 184 mcg 46%
 
Folate, Food 184 mcg 46%
 
Folate, DFE 184 mcg DFE 46%
 
Choline 70.2 mg ~
 
Betaine 630.4 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Minerals Compared

Wheat flour, whole-grain vs Quinoa, uncooked

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 34 mg 3%
 
Iron 3.6 mg 20%
 
Magnesium 137 mg 34%
 
Phosphorus 357 mg 36%
 
Potassium 363 mg 8%
 
Sodium 2 mg 0%
 
Zinc 2.6 mg 17%
 
Copper 0.41 mg 20%
 
Manganese 4.067 mg 203%
 
Selenium 61.8 mcg 88%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Mineral Content

Serving Size: 100g or 3.5oz
AmountRDI%
 
Calcium 47 mg 5%
 
Iron 4.57 mg 25%
 
Magnesium 197 mg 49%
 
Phosphorus 457 mg 46%
 
Potassium 563 mg 12%
 
Sodium 5 mg 0%
 
Zinc 3.1 mg 21%
 
Copper 0.59 mg 30%
 
Manganese 2.033 mg 102%
 
Selenium 8.5 mcg 12%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.

Protein and Amino Acids Comparison

Wheat flour, whole-grain vs Quinoa, uncooked

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein13.21g26%
 

Essential Aminos

 
Histidine0.357 g51%
 
Isoleucine0.443 g32%
 
Leucine0.898 g33%
 
Lysine0.359 g17%
 
Methionine0.228 g
 
Phenylalanine0.682 g
 
Threonine0.367 g35%
 
Tryptophan0.174 g62%
 
Valine0.564 g31%
 

Non-essential Aminos

 
Arginine0.648 g
 
Alanine0.489 g
 
Aspartate0.722 g
 
Cystine0.275 g
 
Glutamate4.328 g
 
Glycine0.569 g
 
Hydroxyproline
 
Proline2.075 g
 
Serine0.62 g
 
Tyrosine0.275 g
 
Methionine + Cystine† 0.503 g 48
 
Phenylalanine + Tyrosine† 0.957 g 91
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Protein & Aminos

Serving Size: 100g or 3.5oz
AmountRDI%*
 
Protein14.12g28%
 

Essential Aminos

 
Histidine0.407 g58%
 
Isoleucine0.504 g36%
 
Leucine0.84 g31%
 
Lysine0.766 g36%
 
Methionine0.309 g
 
Phenylalanine0.593 g
 
Threonine0.421 g40%
 
Tryptophan0.167 g60%
 
Valine0.594 g33%
 

Non-essential Aminos

 
Arginine1.091 g
 
Alanine0.588 g
 
Aspartate1.134 g
 
Cystine0.203 g
 
Glutamate1.865 g
 
Glycine0.694 g
 
Hydroxyproline
 
Proline0.773 g
 
Serine0.567 g
 
Tyrosine0.267 g
 
Methionine + Cystine† 0.512 g 49
 
Phenylalanine + Tyrosine† 0.86 g 82
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.

Carbohydrates Compared

Wheat flour, whole-grain vs Quinoa, uncooked

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates71.97g24%
 
Dietary Fiber10.7g43%
 
Starch57.77g
 
Sugars0.41g
 
Sucrose0.36g
 
Glucose0g
 
Fructose0.05g
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Carbohydrates

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Carbohydrates64.16g21%
 
Dietary Fiber7g28%
 
Starch52.22g
 
Sugars~
 
Sucrose~
 
Glucose~
 
Fructose~
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.

Fatty Acids and Fat Comparison

Wheat flour, whole-grain vs Quinoa, uncooked

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat2.5g4%
 
Total Omega-3 Fatty Acids0.073g
 
Total Omega-6 Fatty Acids1.093g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.43g2%
 
Arachidic Acid   [Eicosanoic Acid]0g
 
Behenic Acid   [Docosanoic Acid]0g
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.41g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.02g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.283g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0g
 
Gadoleic Acid   [Eicosenoic Acid]0.01g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0g
 
Oleic Acid   [Octadecenoic Acid]0.273g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

1.167g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:50g
 
22:40g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]1.093g
 
Linolenic Acid   [Octadecatrienoic Acid]0.073g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Fatty Acids & Fat

Serving Size: 100g or 3.5oz
AmountRDI%
 
Total Fat6.07g9%
 
Total Omega-3 Fatty Acids0.307g
 
Total Omega-6 Fatty Acids2.986g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.706g4%
 
Arachidic Acid   [Eicosanoic Acid]0.03g
 
Behenic Acid   [Docosanoic Acid]0.03g
 
Butyric Acid   [Butanoic Acid]~
 
Capric Acid   [Decanoic Acid]0g
 
Caproic Acid   [Hexanoic Acid]~
 
Caprylic Acid   [Octanoic Acid]0g
 
Lauric Acid   [Dodecanoic Acid]0g
 
Lignoceric Acid   [Tetracosanoic Acid]0.01g
 
Margaric Acid   [Heptadecanoic Acid]0g
 
Myristic Acid   [Tetradecanoic Acid]0g
 
Palmitic Acid   [Hexadecanoic Acid]0.6g
 
Pentadecanoic Acid   [Pentadecanoic Acid]0g
 
Stearic Acid   [Octadecanoic Acid]0.037g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

1.613g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.083g
 
Gadoleic Acid   [Eicosenoic Acid]0.093g
 
Heptadecenoic Acid   [Heptadecenoic Acid]0g
 
Myristoleic Acid   [Tetradecenoic Acid]0g
 
Nervonic Acid   [Cis-Tetracosenoic Acid]0.017g
 
Oleic Acid   [Octadecenoic Acid]1.42g
 
Palmitoleic Acid   [Hexadecenoic Acid]0g
 
Pentadecenoic Acid   [Pentadecenoic Acid]0g
 

Total Polyunsaturated Fat (Good Fats)

3.292g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:50g
 
22:40g
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0.009g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0.047g
 
Eicosadienoic Acid   [Eicosadienoic Acid]0g
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]0g
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]2.977g
 
Linolenic Acid   [Octadecatrienoic Acid]0.26g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.

Caffeine, Alcohol, Phytosterols and Other Nutrients Compared

Wheat flour, whole-grain vs Quinoa, uncooked

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol0g
 
Water10.74g
 
Ash1.58g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.

Other Nutrients

Serving Size: 100g or 3.5oz
Amount
 
Alcohol~
 
Water13.28g
 
Ash2.38g
 
Caffeine~
 
Theobromine~
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.
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