Comparing Nutrients in 500 calories Cooked QuinoaVS Buckwheat Flour

Weight per 500 calories

Cooked Quinoa

417g

Buckwheat Flour

149g

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 500 calories - Cooked Quinoa or Buckwheat Flour?

Macros Ratio

Protein Fat Carbs

Cooked Quinoa

15%

14%

71%

Buckwheat Flour

14%

78%

500 kcal ▼

Macro Nutrients

Cooked Quinoavs Buckwheat Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

Find Cereals rich in Energy

8.25%8g

Fat

4.77%4.63g

8 gvs4.63 g

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

Find Cereals rich in Fat

3%0.96g

Saturated Fat

3.16%1g

0.96 gvs1 g

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

Find Cereals rich in Saturated Fat

22%0.35g

Omega 3

6.62%0.11g

0.35 gvs0.11 g

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

Find Cereals rich in Omega 3

24%4.06g

Omega 6

7.7%1.3g

4.06 gvs1.3 g

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

Find Cereals rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Cereals rich in Cholesterol

68.3%88.8g

Carbohydrate

81%105g

88.8 gvs105 g

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

Find Cereals rich in Carbohydrate

5%3.63g

Sugars

5.35%3.9g

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

3.63 gvs3.9 g

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

Find Cereals rich in Sugars

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 .

Find Cereals rich in Fructose

Glucose

NA gvsNA g

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

Find Cereals rich in Glucose

Sucrose

%2.54g

NA gvs2.54 g

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

Find Cereals rich in Sucrose

30.7%11.7g

Fiber

39.3%15g

11.7 gvs15 g

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

Find Cereals rich in Fiber

32.7%18.3g

Protein

33.6%19g

18.3 gvs19 g

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

Find Cereals rich in Protein Buy premium vegan protein powder

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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

37%0.45mg

Vitamin B1

52%0.62mg

Thiamine

0.45 mgvs0.62 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

35.3%0.46mg

Vitamin B2

22%0.28mg

Riboflavin

0.46 mgvs0.28 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

10.7%1.7mg

Vitamin B3

57.4%9.18mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs9.18 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B5

13%0.66mg

Pantothenic acid

NA mgvs0.66 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

39.4%0.51mg

Vitamin B6

67%0.87mg

Pyridoxine

0.51 mgvs0.87 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

75%22.5μg

Biotin

NA μgvs22.5 μg

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

Find Cereals rich in Vitamin B7

43.8%175μg

Vitamin B9

20%80.6μg

Folates and Folic Acid

175 μgvs80.6 μg

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

Find Cereals rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Cereals rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

Find Cereals rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Cereals rich in Vitamin D Buy Vegan Vitamin D

17.5%2.63mg

Vitamin E

3.2%0.48mg

Tocopherols and Tocotrienols

2.63 mgvs0.48 mg

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

Find Cereals rich in Vitamin E

0%0μg

Vitamin K

8.7%10.4μg

Phytomenadione or phylloquinone

0 μgvs10.4 μg

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

Find Cereals rich in Vitamin K

Minerals

Cooked Quinoavs Buckwheat Flour

7.1%71mg

Calcium

6.1%61mg

71 mgvs61 mg

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

Find Cereals rich in Calcium

89%0.8mg

Copper

85.4%0.77mg

0.8 mgvs0.77 mg

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

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

77.6%6.2mg

Iron

75.7%6.06mg

6.2 mgvs6.06 mg

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

Find Cereals rich in Iron

63.5%267mg

Magnesium

89%375mg

267 mgvs375 mg

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

Find Cereals rich in Magnesium

114%2.63mg

Manganese

132%3.03mg

2.63 mgvs3.03 mg

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

Find Cereals rich in Manganese

Molybdenum

148%66.6μg

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

NA μgvs66.6 μg

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

Find Cereals rich in Molybdenum

90%633mg

Phosphorus

72%503mg

633 mgvs503 mg

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

Find Cereals rich in Phosphorus

21%717mg

Potassium

25.3%861mg

717 mgvs861 mg

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

Find Cereals rich in Potassium

21.2%11.7μg

Selenium

15.5%8.5μg

11.7 μgvs8.5 μg

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

Find Cereals rich in Selenium

1.94%29mg

Sodium

1.1%16.4mg

29 mgvs16.4 mg

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

Find Cereals rich in Sodium

41.3%4.54mg

Zinc

42.3%4.66mg

4.54 mgvs4.66 mg

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

Find Cereals rich in Zinc

8.06%298g

Water

0.45%16.6g

298 gvs16.6 g

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

Find Cereals rich in Water

Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Cooked Quinoa as well as Whole-groat Buckwheat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked QuinoaVS Raw KamutBuckwheat FlourVS Raw KamutCooked QuinoaVS BulgurBuckwheat FlourVS Bulgur

Compare Foods

Comparing Nutrients in 500 calories Cooked QuinoaVS Buckwheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Cooked Quinoa or Buckwheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: