Quinoa, cooked vs Wheat bread

Quinoa, cookedWheat bread
Same weightSame caloriesOne serving

In short

One serving each: 222 calories in quinoa, cooked (1 cup, 185 g), 79 calories in wheat bread (1 slice, 29 g). Both get most of their calories from carbohydrate.

More in quinoa, cooked: manganese (3.9×), copper (8.3×), magnesium (10×), phosphorus (7.5×) and 12 more. More in wheat bread: selenium, sodium (11×) and niacin (2.1×). 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

Wheat bread79 cal

1 slice (29 g) · 3.1 g protein · 13.8 g carbs (1.7 g sugars) · 1.3 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 · 0.3 mg
    51%13%
  • Copper0.36 mg · 0.043 mg
    39%5%
  • Magnesium118 mg · 11.9 mg
    28%3%
  • Phosphorus281 mg · 37.4 mg
    22%3%
  • Zinc2 mg · 0.3 mg
    18%3%
  • Fiber5.2 g · 1.2 g
    19%4%
  • Folate77.7 µg · 28.7 µg
    19%7%
  • Vitamin B60.23 mg · 0.032 mg
    13%2%
  • Protein8.1 g · 3.1 g
    16%6%
  • Riboflavin (B2)0.2 mg · 0.073 mg
    16%6%
  • Iron2.8 mg · 1 mg
    15%6%
  • Carbohydrates39.4 g · 13.8 g
    14%5%
  • Vitamin E1.2 mg · 0.055 mg
    8%<1%
  • Choline42.5 mg · 5.4 mg
    8%1%
  • Thiamin (B1)0.2 mg · 0.12 mg
    16%10%
  • Potassium318 mg · 40.9 mg
    7%1%
  • Selenium5.2 µg · 8.4 µg
    9%15%
  • Sodiumlimit12.9 mg · 137 mg
    1%6%
  • Niacin (B3)0.76 mg · 1.6 mg
    5%10%

Show as: bars · dots

Where they are alike

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

  • Total fat3.6 g · 1.3 g5%·2%
  • Saturated fatlimit0.43 g · 0.2 g2%·1%
  • Cholesterollimit0 mg · 0 mg0%·0%
  • Calcium31.4 mg · 36.3 mg2%·3%
  • Vitamin A0 µg · 0 µg0%·0%
  • Vitamin C0 mg · 0.058 mg0%·<1%
  • Vitamin D0 µg · 0 µg0%·0%
  • Vitamin K0 µg · 1.4 µg0%·1%
  • 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), 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.

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Quinoa, cooked vs Wheat bread: nutrition compared | MyFoodAnalysis