Quinoa, cooked vs Wheat bread
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
83.3 g · 3.7 g protein · 17.8 g carbs (0.72 g sugars) · 1.6 g fat
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
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 19%
2.3 µg vs 10.5 µg
- Copper18% vs 6%
0.16 mg vs 0.054 mg
- Niacin (B3)2% vs 13%
0.34 mg vs 2 mg
- Magnesium13% vs 4%
53.3 mg vs 15 mg
- Sodiumlimit<1% vs 8%
5.8 mg vs 173 mg
- Manganese23% vs 16%
0.53 mg vs 0.37 mg
- Phosphorus10% vs 4%
127 mg vs 47.1 mg
- Thiamin (B1)7% vs 13%
0.089 mg vs 0.15 mg
- Zinc8% vs 3%
0.91 mg vs 0.38 mg
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.