Comparing Nutrients in 300 calories Cooked QuinoaVS Buckwheat Flour

Weight per 300 calories

Cooked Quinoa

250g

Buckwheat Flour

89.6g

Whole-groat Buckwheat Flour has 2.8 times more energy per unit of mass than Cooked Quinoa, which is high in comparison to other foods. Cooked Quinoa having average energy density.

Which food has more nutrients per 300 calories - Cooked Quinoa or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Buckwheat Flour

14%

78%

300 kcal ▼

Macro Nutrients

Cooked Quinoavs Buckwheat Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.95%4.8g

Fat

2.86%2.78g

4.8 gvs2.78 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.8%0.58g

Saturated Fat

1.9%0.61g

0.58 gvs0.61 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13.3%0.21g

Omega 3

3.97%0.064g

0.21 gvs0.064 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14.3%2.44g

Omega 6

4.6%0.79g

2.44 gvs0.79 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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41%53.3g

Carbohydrate

48.6%63.2g

53.3 gvs63.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3%2.18g

Sugars

3.2%2.33g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.18 gvs2.33 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%1.52g

NA gvs1.52 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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18.4%7g

Fiber

23.6%8.96g

7 gvs8.96 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

20%11.3g

11 gvs11.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Quinoavs Buckwheat Flour

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22.3%0.27mg

Vitamin B1

31%0.37mg

Thiamine

0.27 mgvs0.37 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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21%0.28mg

Vitamin B2

13%0.17mg

Riboflavin

0.28 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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6.44%1.03mg

Vitamin B3

34.4%5.5mg

Niacin, nicotinic acid, niacinamide

1.03 mgvs5.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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Vitamin B5

7.9%0.39mg

Pantothenic acid

NA mgvs0.39 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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23.7%0.31mg

Vitamin B6

40%0.52mg

Pyridoxine

0.31 mgvs0.52 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

45%13.5μg

Biotin

NA μgvs13.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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26.3%105μg

Vitamin B9

12%48.4μg

Folates and Folic Acid

105 μgvs48.4 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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10.5%1.58mg

Vitamin E

1.9%0.29mg

Tocopherols and Tocotrienols

1.58 mgvs0.29 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

5.22%6.27μg

Phytomenadione or phylloquinone

0 μgvs6.27 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Quinoavs Buckwheat Flour

4.25%42.5mg

Calcium

3.67%36.7mg

42.5 mgvs36.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.3%0.48mg

Copper

51.2%0.46mg

0.48 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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46.6%3.73mg

Iron

45.4%3.64mg

3.73 mgvs3.64 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38%160mg

Magnesium

53.5%225mg

160 mgvs225 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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68.6%1.58mg

Manganese

79%1.8mg

1.58 mgvs1.8 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

88.8%40μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs40 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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54.3%380mg

Phosphorus

43%302mg

380 mgvs302 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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12.6%430mg

Potassium

15%517mg

430 mgvs517 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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12.7%7μg

Selenium

9.3%5.1μg

7 μgvs5.1 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.17%17.5mg

Sodium

0.66%9.85mg

17.5 mgvs9.85 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.8%2.73mg

Zinc

25.4%2.8mg

2.73 mgvs2.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.84%179g

Water

0.27%10g

179 gvs10 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Quinoa vs Buckwheat Flour:

Cooked Quinoa has 1.6 times more Vitamin B2, 2.2 times more Vitamin B9 and 5.5 times more Vitamin E than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.4 times more Vitamin B1, 5.3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin K than Cooked Quinoa.
Both Cooked Quinoa as well as Whole-groat Buckwheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Quinoa vs Buckwheat Flour:

Cooked Quinoa has 1.3 times more Phosphorus, 1.4 times more Selenium and 17.9 times more Water than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.4 times more Magnesium than Cooked Quinoa.
Both Cooked Quinoa and Whole-groat Buckwheat Flour have similar amounts of Calcium, Copper, Iron, Manganese, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Quinoa has 1.7 times more Fat, 3.3 times more Omega 3 and 3.1 times more Omega 6 than Whole-groat Buckwheat Flour.
While Whole-groat Buckwheat Flour contains 1.3 times more Fiber than Cooked Quinoa.
Both Cooked Quinoa and Whole-groat Buckwheat Flour have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
Both Cooked Quinoa as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked QuinoaVS Raw KamutBuckwheat FlourVS Raw KamutCooked QuinoaVS BulgurBuckwheat FlourVS Bulgur

Compare Foods

Comparing Nutrients in 300 calories Cooked QuinoaVS Buckwheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Quinoa or Buckwheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: