Quinoa, cooked vs Potato bread
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 38 g of potato bread. Both get most of their calories from carbohydrate.
More in quinoa, cooked: manganese (5.5×), copper (4.5×) and magnesium (5.1×). More in potato bread: sodium, folate and calcium (5×). 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
37.6 g · 4.7 g protein · 17.7 g carbs (3.5 g sugars) · 1.2 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 4%
0.53 mg vs 0.095 mg
- Copper18% vs 4%
0.16 mg vs 0.035 mg
- Magnesium13% vs 3%
53.3 mg vs 10.5 mg
- Sodiumlimit<1% vs 6%
5.8 mg vs 141 mg
- Folate9% vs 14%
35 µg vs 56 µg
- Calcium1% vs 5%
14.2 mg vs 70.7 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 4.7 g7%·9%
- Total fat1.6 g · 1.2 g2%·2%
- Saturated fatlimit0.19 g · 0 g1%·0%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 17.7 g6%·6%
- Fiber2.3 g · 2.4 g8%·8%
- Potassium143 mg · 270 mg3%·6%
- Iron1.2 mg · 0.85 mg7%·5%
- Phosphorus127 mg · 139 mg10%·11%
- Zinc0.91 mg · 0.54 mg8%·5%
- Selenium2.3 µg · 3.6 µg4%·6%
- Vitamin A0 µg · 9 µg0%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0.038 µg0%·<1%
- Vitamin E0.53 mg · 0.18 mg4%·1%
- Vitamin K0 µg · 2.6 µg0%·2%
- Thiamin (B1)0.089 mg · 0.071 mg7%·6%
- Riboflavin (B2)0.092 mg · 0.04 mg7%·3%
- Niacin (B3)0.34 mg · 0.47 mg2%·3%
- Vitamin B60.1 mg · 0.087 mg6%·5%
- Vitamin B120 µg · 0.056 µg0%·2%
- Choline19.2 mg · 6.9 mg3%·1%
Reported for only one of the two, so not compared: pantothenic acid (B5).
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Potato bread (SR Legacy 167943). 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.