Quinoa, cooked vs Rye bread
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
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
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
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.
- Selenium4% vs 22%
2.3 µg vs 11.9 µg
- Sodiumlimit<1% vs 10%
5.8 mg vs 233 mg
- Copper18% vs 8%
0.16 mg vs 0.072 mg
- Manganese23% vs 14%
0.53 mg vs 0.32 mg
- Magnesium13% vs 4%
53.3 mg vs 15.4 mg
- Niacin (B3)2% vs 9%
0.34 mg vs 1.5 mg
- Thiamin (B1)7% vs 14%
0.089 mg vs 0.17 mg
- Phosphorus10% vs 4%
127 mg vs 48.3 mg
- Folate9% vs 15%
35 µg vs 58.3 µg
- Vitamin B66% vs 2%
0.1 mg vs 0.029 mg
- Zinc8% vs 4%
0.91 mg vs 0.44 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 · 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.