Quinoa vs Wheat Flour: All Nutritional Differences

Where is more calories, protein, carbs - what is more healthy?

Quinoa - calories, kcal, weight, nutrition
Wheat flour - calories, kcal, weight, nutrition

More Calories in Quinoa

At first glance, you can see that in quinoa is just a little more calories than in wheat flour.

Quinoa has 368 kcal per 100g and wheat flour 364 kcal per 100g so it is pretty easy to calculate that the difference is about 1%.

In quinoa and in wheat flour most calories came from carbs.

See tables below to compare quinoa with wheat flour in details.

Quinoa And Wheat flour Nutrition Difference

Wheat flour vs Quinoa: Vitamins and Minerals Comparison

per 100gQuinoaWheat flour
Calories368 364
Carbohydrates64.16 g76.31 g
Fat6.07 g0.98 g
Dietary fiber7 g2.7 g
Protein14.12 g10.33 g
Calcium47 mg15 mg
Iron4.57 mg1.17 mg
Magnessium197 mg22 mg
Phosphorus457 mg0.3 mg
Potassium563 mg107 mg
Sodium5 mg2 mg
Zink3.1 mg0.3 mg
Vitaminium B1 (Thiamine)0.36 mg0.12 mg
Vitaminium B2 (riboflavin)0.318 mg0.04 mg
Vitaminium B3 (Niacin)1.52 mg1.25 mg
Vitaminium B9 (Folic acid)184 mg0.026 mg
Vitaminium E2.44 mg0.06 mg

More protein in quinoa

It is aslo easy to see see that in quinoa is more protein than in wheat flour.

There is 10.33g per 100g of wheat flour and 14.12g per 100g of quinoa so using simple math we can see that difference is about 37%.

Less carbohydrates in quinoa

In quinoa is less carbohydrates than in wheat flour.

There is 76.31g/100g of carbohydrates in wheat flour and 64.16g/100g in quinoa so let me do the math for you again - difference is about 19%.

More fat in quinoa

In quinoa is more fats than in wheat flour.

The tables above show us that there is 0.98g/100g of fats in wheat flour and 6.07g/100g in quinoa. In this case difference is about 519%.


  • Calories368
  • Carbohydrates64.16 g
  • Fat6.07 g
  • Dietary fiber7 g
  • Protein14.12 g
Quinoa calories per:
100g | ounce | handfull | tablespoon | cup | half cup

Calories source

  • 70% CARBS.
  • 15% PROTEIN
  • 15% FAT

Wheat flour

  • Calories364
  • Carbohydrates76.31 g
  • Fat0.98 g
  • Dietary fiber2.7 g
  • Protein10.33 g
Wheat flour calories per:
100g | ounce | tablespoon | teaspoon | cup | half cup

Calories source

  • 86% CARBS
  • 12% PROTEIN
  • 2% FAT

Vitamins: wheat flour vs quinoa

Minerals: quinoa vs wheat flour

Marcin Piotrowicz
Author of this page
Marcin Piotrowicz

calories-info.com creator
Healthy diet and healthy lifestyle promoter

All information about nutrition on this website was created with help of information from the official United States Department of Agriculture database.

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