Quinoa, cooked vs Egg bread
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 35 g of egg bread. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese (3×), copper (2.8×), magnesium (8.1×), phosphorus (3.4×) and 3 more. More in egg bread: selenium (4.5×), niacin (4.9×), cholesterol, sodium and 2 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
34.8 g · 3.3 g protein · 16.7 g carbs (0.62 g sugars) · 2.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 calories of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Manganese23% vs 8%
0.53 mg vs 0.17 mg
- Selenium4% vs 19%
2.3 µg vs 10.5 µg
- Copper18% vs 6%
0.16 mg vs 0.056 mg
- Magnesium13% vs 2%
53.3 mg vs 6.6 mg
- Niacin (B3)2% vs 11%
0.34 mg vs 1.7 mg
- Phosphorus10% vs 3%
127 mg vs 36.9 mg
- Cholesterollimit0% vs 6%
0 mg vs 17.8 mg
- Zinc8% vs 3%
0.91 mg vs 0.28 mg
- Sodiumlimit<1% vs 6%
5.8 mg vs 132 mg
- Fiber8% vs 3%
2.3 g vs 0.8 g
- Thiamin (B1)7% vs 13%
0.089 mg vs 0.15 mg
- Vitamin B66% vs 1%
0.1 mg vs 0.022 mg
- Riboflavin (B2)7% vs 12%
0.092 mg vs 0.15 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.3 g7%·7%
- Total fat1.6 g · 2.1 g2%·3%
- Saturated fatlimit0.19 g · 0.56 g1%·3%
- Carbohydrates17.8 g · 16.7 g6%·6%
- Potassium143 mg · 40.1 mg3%·1%
- Calcium14.2 mg · 32.4 mg1%·2%
- Iron1.2 mg · 1.1 mg7%·6%
- Vitamin A0 µg · 22 µg0%·2%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.14 µg0%·1%
- Vitamin E0.53 mg · 0.091 mg4%·1%
- Vitamin K0 µg · 0.31 µg0%·<1%
- Folate35 µg · 45.3 µg9%·11%
- Vitamin B120 µg · 0.035 µg0%·1%
- Choline19.2 mg · 29.4 mg3%·5%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Egg bread (SR Legacy 172673). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.