Quinoa (Cooked)vsDark Rye Flour
Quinoa (Cooked) has 120 calories and 4.4g protein per 100g. Dark Rye Flour has 325 calories and 16g protein per 100g Dark Rye Flour has more protein, Quinoa (Cooked) is lower in calories.
🎯When to Eat What
Goal-based picks for Quinoa (Cooked) vs Dark Rye Flour
Go with Quinoa (Cooked) at just 120 kcal per 100g — 63% fewer calories.
Dark Rye Flour will keep you satisfied longer with 23.8g fiber, 15.9g protein — fat and protein slow digestion while fiber adds bulk.
Dark Rye Flour packs 15.9g of protein per 100g (20% of calories from protein) — the better pick for muscle growth and recovery.
Dark Rye Flour is the heart-friendlier option with less sodium, more fiber, more potassium.
Dark Rye Flour provides 717mg of potassium per 100g — important for muscle function and hydration.
Dark Rye Flour has 5mg of iron per 100g — important for energy and preventing anemia.
🔥Calorie Breakdown
💪Macronutrient Comparison
🕸️Nutrient Profile
Values as % of Daily Value (capped at 150%)
📊Full Nutrition Comparison
| Nutrient | Quinoa | Rye Flour Dark | Diff |
|---|---|---|---|
| 💪Macronutrients | |||
| Calories | 120kcal6% | 325kcal16% | <0.1kcal |
| Protein | 4.4g9% | 16g32% | <0.1g |
| Total Fat | 1.9g2% | 2.2g3% | <0.1g |
| Saturated Fat | 0.23g1% | 0.27g1% | <0.1g |
| Trans Fat | — | 0g | — |
| Cholesterol | 0mg0% | 0mg0% | — |
| Carbohydrates | 21g8% | 69g25% | <0.1g |
| Dietary Fiber | 2.8g10% | 24g85% | <0.1g |
| Sugars | 0.87g | 2.3g | <0.1g |
| ✨Vitamins | |||
| Vitamin A | 0mcg0% | 1.0mcg0% | <0.1mcg |
| Vitamin C | 0mg0% | 0mg0% | — |
| Vitamin D | 0mcg0% | 0mcg0% | — |
| Vitamin E | 0.63mg4% | 2.7mg18% | <0.1mg |
| Vitamin K | 0mcg0% | 5.9mcg5% | <0.1mcg |
| Vitamin B6 | 0.12mg7% | 0.44mg26% | <0.1mg |
| Vitamin B12 | 0mcg0% | 0mcg0% | — |
| Folate | 42mcg11% | 33mcg8% | +9.0mcg |
| Thiamin (B1) | 0.11mg9% | 0.32mg26% | <0.1mg |
| Riboflavin (B2) | 0.11mg8% | 0.25mg19% | <0.1mg |
| Niacin (B3) | 0.41mg3% | 4.3mg27% | <0.1mg |
| 🔶Minerals | |||
| Sodium | 7.0mg0% | 2.0mg0% | +5.0mg |
| Calcium | 17mg1% | 37mg3% | <0.1mg |
| Iron | 1.5mg8% | 5.0mg28% | <0.1mg |
| Potassium | 172mg4% | 717mg15% | <0.1mg |
| Phosphorus | 152mg12% | 499mg40% | <0.1mg |
| Magnesium | 64mg15% | 160mg38% | <0.1mg |
| Zinc | 1.1mg10% | 5.0mg46% | <0.1mg |
| Copper | 0.19mg21% | 0.56mg62% | <0.1mg |
| Manganese | 0.63mg27% | 6.1mg263% | <0.1mg |
| Selenium | 2.8mcg5% | 18mcg33% | <0.1mcg |
🔬Nutritional Analysis
Calories: Quinoa (Cooked) is significantly lower in calories at just 120 kcal per 100g compared to 325 kcal for Dark Rye Flour — that's 171% fewer calories, making Quinoa (Cooked) the better choice for calorie-conscious diets.
Protein: Dark Rye Flour provides more protein with 15.9g versus 4.4g per 100g. In terms of protein-to-calorie efficiency, Dark Rye Flour offers better value for building and maintaining muscle.
Fat: Both have similar fat content — Quinoa (Cooked) has 1.92g and Dark Rye Flour has 2.22g per 100g.
Key Vitamins: The most notable vitamin differences are in Vitamin A (Dark Rye Flour: 1mcg vs 0mcg), Vitamin K (Dark Rye Flour: 5.9mcg vs 0mcg), Niacin (B3) (Dark Rye Flour: 4.27mg vs 0.412mg).
Key Minerals: Notable mineral differences include Manganese (Dark Rye Flour: 6.06mg vs 0.631mg), Selenium (Dark Rye Flour: 18mcg vs 2.8mcg), Zinc (Dark Rye Flour: 5.04mg vs 1.09mg).
Diet Suitability: Both fit a low-fat diet. Both fit a low-sodium diet. Dark Rye Flour fits a high-fiber diet.
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❓Frequently Asked Questions
- Which has more protein, Quinoa (Cooked) or Dark Rye Flour?
- Dark Rye Flour has more protein with 15.9g per 100g compared to 4.4g for Quinoa (Cooked).
- Which is lower in calories, Quinoa (Cooked) or Dark Rye Flour?
- Quinoa (Cooked) is lower in calories with 120 kcal per 100g versus 325 kcal.
- Is Quinoa (Cooked) or Dark Rye Flour healthier?
- It depends on your goals. Quinoa (Cooked) has 120 calories and 4.4g protein per 100g, while Dark Rye Flour has 325 calories and 15.9g protein. Compare their full nutrition profiles to decide which fits your diet.
- Which has less fat, Quinoa (Cooked) or Dark Rye Flour?
- Quinoa (Cooked) is leaner with 1.92g of fat per 100g compared to 2.22g.
- Which has more fiber, Quinoa (Cooked) or Dark Rye Flour?
- Dark Rye Flour has more fiber with 23.8g per 100g compared to 2.8g.