Quinoa, cooked vs Wheat bread

Quinoa, cookedWheat bread
Same weightSame caloriesOne serving

In short

Gram for gram, there are 2.3 times as many calories in wheat bread as in quinoa, cooked (274 vs 120 in 100 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: magnesium and copper. More in wheat bread: selenium (10×), niacin (14×), thiamin (3.8×), sodium and 9 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

Wheat bread274 cal

10.7 g protein · 47.5 g carbs (5.7 g sugars) · 4.5 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 · 28.8 µg
    5%52%
  • Niacin (B3)0.41 mg · 5.6 mg
    3%35%
  • Thiamin (B1)0.11 mg · 0.41 mg
    9%34%
  • Sodiumlimit7 mg · 473 mg
    <1%21%
  • Manganese0.63 mg · 1 mg
    27%45%
  • Folate42 µg · 99 µg
    11%25%
  • Protein4.4 g · 10.7 g
    9%21%
  • Iron1.5 mg · 3.6 mg
    8%20%
  • Riboflavin (B2)0.11 mg · 0.25 mg
    8%19%
  • Carbohydrates21.3 g · 47.5 g
    8%17%
  • Calcium17 mg · 125 mg
    1%10%
  • Magnesium64 mg · 41 mg
    15%10%
  • Copper0.19 mg · 0.15 mg
    21%16%
  • Fiber2.8 g · 4 g
    10%14%
  • Vitamin K0 µg · 4.9 µg
    0%4%

Show as: bars · dots

Where they are alike

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

  • Total fat1.9 g · 4.5 g2%·6%
  • Saturated fatlimit0.23 g · 0.7 g1%·3%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Potassium172 mg · 141 mg4%·3%
  • Phosphorus152 mg · 129 mg12%·10%
  • Zinc1.1 mg · 1 mg10%·9%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.2 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.63 mg · 0.19 mg4%·1%
  • Vitamin B60.12 mg · 0.11 mg7%·7%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline23 mg · 18.7 mg4%·3%

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

From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Wheat bread (SR Legacy 172686). 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.

vs
Compare Quinoa, cooked withEgg breadRye breadPotato breadCheese bread