Quinoa, cooked vs Rye bread

Quinoa, cookedRye bread
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 83 calories in rye bread (1 slice, regular, 32 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese (4.4×), copper (6×), magnesium (9.3×), phosphorus (7×) and 12 more. More in rye bread: selenium and sodium (15×). Everything else is within 4% of a day's needs.

Calories, and where they come from

Quinoa, cooked222 cal

1 cup (185 g) · 8.1 g protein · 39.4 g carbs (1.6 g sugars) · 3.6 g fat

Rye bread83 cal

1 slice, regular (32 g) · 2.7 g protein · 15.5 g carbs (1.2 g sugars) · 1.1 g fat

Share of the calories fromproteincarbsfat

Where they differ

Bar length is the share of a day's needs (FDA Daily Value) in one serving 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%
  • Manganese1.2 mg · 0.26 mg
    51%11%
  • Copper0.36 mg · 0.06 mg
    39%7%
  • Magnesium118 mg · 12.8 mg
    28%3%
  • Phosphorus281 mg · 40 mg
    22%3%
  • Zinc2 mg · 0.36 mg
    18%3%
  • Vitamin B60.23 mg · 0.024 mg
    13%1%
  • Fiber5.2 g · 1.9 g
    19%7%
  • Protein8.1 g · 2.7 g
    16%5%
  • Iron2.8 mg · 0.91 mg
    15%5%
  • Carbohydrates39.4 g · 15.5 g
    14%6%
  • Selenium5.2 µg · 9.9 µg
    9%18%
  • Sodiumlimit12.9 mg · 193 mg
    1%8%
  • Riboflavin (B2)0.2 mg · 0.11 mg
    16%8%
  • Folate77.7 µg · 48.3 µg
    19%12%
  • Vitamin E1.2 mg · 0.11 mg
    8%1%
  • Choline42.5 mg · 4.7 mg
    8%1%
  • Potassium318 mg · 53.1 mg
    7%1%
  • Thiamin (B1)0.2 mg · 0.14 mg
    16%12%

Show as: bars · dots

Where they are alike

Less than 4% of a day apart, in one serving of each.

  • Total fat3.6 g · 1.1 g5%·1%
  • Saturated fatlimit0.43 g · 0.2 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium31.4 mg · 23.4 mg2%·2%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.13 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 0.38 µg0%·<1%
  • Niacin (B3)0.76 mg · 1.2 mg5%·8%
  • Vitamin B120 µg · 0 µg0%·0%

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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