Quinoa, cooked vs Rye bread

Quinoa, cookedRye bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.2 times as many calories in rye bread as in quinoa, cooked (259 vs 120 in 100 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: magnesium. More in rye bread: selenium (11×), thiamin (4.1×), folate (3.6×), sodium and 8 more. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked120 cal

4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat

Rye bread259 cal

8.5 g protein · 48.3 g carbs (3.9 g sugars) · 3.3 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.

0%37.5%75%
  • Selenium2.8 µg · 30.9 µg
    5%56%
  • Thiamin (B1)0.11 mg · 0.43 mg
    9%36%
  • Folate42 µg · 151 µg
    11%38%
  • Sodiumlimit7 mg · 603 mg
    <1%26%
  • Niacin (B3)0.41 mg · 3.8 mg
    3%24%
  • Riboflavin (B2)0.11 mg · 0.34 mg
    8%26%
  • Fiber2.8 g · 5.8 g
    10%21%
  • Carbohydrates21.3 g · 48.3 g
    8%18%
  • Manganese0.63 mg · 0.82 mg
    27%36%
  • Protein4.4 g · 8.5 g
    9%17%
  • Iron1.5 mg · 2.8 mg
    8%16%
  • Magnesium64 mg · 40 mg
    15%10%
  • Calcium17 mg · 73 mg
    1%6%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in 100 g of each.

  • Total fat1.9 g · 3.3 g2%·4%
  • Saturated fatlimit0.23 g · 0.63 g1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Potassium172 mg · 166 mg4%·4%
  • Phosphorus152 mg · 125 mg12%·10%
  • Zinc1.1 mg · 1.1 mg10%·10%
  • Copper0.19 mg · 0.19 mg21%·21%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.4 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.63 mg · 0.33 mg4%·2%
  • Vitamin K0 µg · 1.2 µg0%·1%
  • Vitamin B60.12 mg · 0.075 mg7%·4%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline23 mg · 14.6 mg4%·3%

Reported for only one of the two, so not compared: pantothenic acid (B5).

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Rye bread (SR Legacy 172684). 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.

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