Quinoa, cooked vs Toasted rice bran bread
In short
For the same 100 calories you eat 83 g of quinoa, cooked or 38 g of toasted rice bran bread. Both get most of their calories from carbohydrate.
More in quinoa, cooked: copper (2.3×), magnesium and phosphorus. More in toasted rice bran bread: selenium (5.1×), niacin (7.3×), thiamin (2.4×) and sodium (19×). 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
37.9 g · 3.7 g protein · 17.9 g carbs (1.9 g sugars) · 1.9 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 21%
2.3 µg vs 11.8 µg
- Niacin (B3)2% vs 16%
0.34 mg vs 2.5 mg
- Thiamin (B1)7% vs 18%
0.089 mg vs 0.22 mg
- Copper18% vs 8%
0.16 mg vs 0.069 mg
- Magnesium13% vs 7%
53.3 mg vs 28.8 mg
- Phosphorus10% vs 5%
127 mg vs 65.9 mg
- Sodiumlimit<1% vs 5%
5.8 mg vs 111 mg
Where they are alike
Less than 4% of a day apart, in 100 calories of each.
- Protein3.7 g · 3.7 g7%·7%
- Total fat1.6 g · 1.9 g2%·2%
- Saturated fatlimit0.19 g · 0.29 g1%·1%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates17.8 g · 17.9 g6%·7%
- Fiber2.3 g · 2 g8%·7%
- Potassium143 mg · 80.3 mg3%·2%
- Calcium14.2 mg · 28.4 mg1%·2%
- Iron1.2 mg · 1.5 mg7%·8%
- Zinc0.91 mg · 0.52 mg8%·5%
- Manganese0.53 mg · 0.58 mg23%·25%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin E0.53 mg · 0.27 mg4%·2%
- Vitamin K0 µg · 0.42 µg0%·<1%
- Riboflavin (B2)0.092 mg · 0.11 mg7%·9%
- Vitamin B60.1 mg · 0.079 mg6%·5%
- Folate35 µg · 44.7 µg9%·11%
- Vitamin B120 µg · 0 µg0%·0%
- Choline19.2 mg · 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), Toasted rice bran bread (SR Legacy 175044). 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.