Quinoa, cooked vs Wheat bread

Quinoa, cookedWheat bread
Same weightSame caloriesOne serving

In short

For the same 100 calories you eat 83 g of quinoa, cooked or 36 g of wheat bread. Both get most of their calories from carbohydrate.

More in quinoa, cooked: copper (3×), magnesium (3.6×), manganese, phosphorus (2.7×) and zinc (2.4×). More in wheat bread: selenium (4.5×), niacin (5.9×), sodium and thiamin. 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

Wheat bread100 cal

36.5 g · 3.9 g protein · 17.4 g carbs (2.1 g sugars) · 1.7 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 · 10.5 µg
    4%19%
  • Copper0.16 mg · 0.054 mg
    18%6%
  • Niacin (B3)0.34 mg · 2 mg
    2%13%
  • Magnesium53.3 mg · 15 mg
    13%4%
  • Sodiumlimit5.8 mg · 173 mg
    <1%8%
  • Manganese0.53 mg · 0.37 mg
    23%16%
  • Phosphorus127 mg · 47.1 mg
    10%4%
  • Thiamin (B1)0.089 mg · 0.15 mg
    7%13%
  • Zinc0.91 mg · 0.38 mg
    8%3%

Show as: bars · dots

Where they are alike

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

  • Protein3.7 g · 3.9 g7%·8%
  • Total fat1.6 g · 1.7 g2%·2%
  • Saturated fatlimit0.19 g · 0.25 g1%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Carbohydrates17.8 g · 17.4 g6%·6%
  • Fiber2.3 g · 1.5 g8%·5%
  • Potassium143 mg · 51.5 mg3%·1%
  • Calcium14.2 mg · 45.6 mg1%·4%
  • Iron1.2 mg · 1.3 mg7%·7%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.073 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin E0.53 mg · 0.069 mg4%·<1%
  • Vitamin K0 µg · 1.8 µg0%·1%
  • Riboflavin (B2)0.092 mg · 0.092 mg7%·7%
  • Vitamin B60.1 mg · 0.041 mg6%·2%
  • Folate35 µg · 36.1 µg9%·9%
  • Vitamin B120 µg · 0 µg0%·0%
  • Choline19.2 mg · 6.8 mg3%·1%

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