Quinoa, cooked vs Rye bread

Quinoa, cookedRye bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 39 g of rye bread. Both get most of their calories from carbohydrate.

More in quinoa, cooked: copper (2.2×), manganese, magnesium (3.5×), phosphorus (2.6×) and 2 more. More in rye bread: selenium (5.1×), sodium, niacin (4.3×), thiamin and folate. Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked100 cal

83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat

Rye bread100 cal

38.6 g · 3.3 g protein · 18.6 g carbs (1.5 g sugars) · 1.3 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 calories 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%12.5%25%
  • Selenium2.3 µg · 11.9 µg
    4%22%
  • Sodiumlimit5.8 mg · 233 mg
    <1%10%
  • Copper0.16 mg · 0.072 mg
    18%8%
  • Manganese0.53 mg · 0.32 mg
    23%14%
  • Magnesium53.3 mg · 15.4 mg
    13%4%
  • Niacin (B3)0.34 mg · 1.5 mg
    2%9%
  • Thiamin (B1)0.089 mg · 0.17 mg
    7%14%
  • Phosphorus127 mg · 48.3 mg
    10%4%
  • Folate35 µg · 58.3 µg
    9%15%
  • Vitamin B60.1 mg · 0.029 mg
    6%2%
  • Zinc0.91 mg · 0.44 mg
    8%4%

Show as: bars · dots

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 · 1.3 g2%·2%
  • Saturated fatlimit0.19 g · 0.24 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 18.6 g6%·7%
  • Fiber2.3 g · 2.2 g8%·8%
  • Potassium143 mg · 64.1 mg3%·1%
  • Calcium14.2 mg · 28.2 mg1%·2%
  • Iron1.2 mg · 1.1 mg7%·6%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.15 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.13 mg4%·1%
  • Vitamin K0 µg · 0.46 µg0%·<1%
  • Riboflavin (B2)0.092 mg · 0.13 mg7%·10%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 5.6 mg3%·1%

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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Quinoa, cooked vs Rye bread: nutrition compared | MyFoodAnalysis