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  6. Wheat Bread vs. Quinoa

Wheat Bread vs. Quinoa — In-Depth Nutrition Comparison

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Important differences between wheat Bread and quinoa

  • Quinoa has less selenium, vitamin B3, iron, manganese, vitamin B1, vitamin B2, calcium, folate, and fiber.
  • Wheat Bread's daily need coverage for selenium is 56% more.
  • Wheat Bread has 86 times more sodium than quinoa. Wheat Bread has 601mg of sodium, while quinoa has 7mg.

The food varieties used in the comparison are Bread, wheat, toasted and Quinoa, cooked.

Infographic

Wheat Bread vs Quinoa infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 42% 50% 20% 153% 66% 40% 81% 78% 180% 182%
Quinoa
Quinoa
1
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 46% 5.1% 15% 56% 64% 30% 65% 0.91% 82% 15%
Contains more CalciumCalcium +870.6%
Contains more PotassiumPotassium +29.7%
Contains more IronIron +174.5%
Contains more ZincZinc +34.9%
Contains more PhosphorusPhosphorus +23.7%
Contains more ManganeseManganese +118.2%
Contains more SeleniumSelenium +1092.9%
Contains less SodiumSodium -98.8%
~equal in Magnesium ~64mg
~equal in Copper ~0.192mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0.67% 0% 4.8% 0% 110% 88% 117% 27% 35% 0% 14% 65% 12%
Quinoa
Quinoa
1
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 13% 0% 27% 25% 7.7% 0% 28% 0% 0% 32% 13%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin B1Vitamin B1 +310.3%
Contains more Vitamin B2Vitamin B2 +247.3%
Contains more Vitamin B3Vitamin B3 +1417%
Contains more Vitamin B5Vitamin B5 +∞%
Contains more Vitamin B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.8%
Contains more Vitamin EVitamin E +162.5%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~23mg

All nutrients comparison - raw data values

Nutrient Wheat Bread Quinoa DV% diff.
Selenium 33.4µg 2.8µg 56%
Vitamin B3 6.25mg 0.412mg 36%
Iron 4.09mg 1.49mg 33%
Manganese 1.377mg 0.631mg 32%
Vitamin B1 0.439mg 0.107mg 28%
Sodium 601mg 7mg 26%
Vitamin B2 0.382mg 0.11mg 21%
Protein 12.96g 4.4g 17%
Calcium 165mg 17mg 15%
Folate 86µg 42µg 11%
Carbs 55.77g 21.3g 11%
Calories 313kcal 120kcal 10%
Vitamin B5 0.456mg 9%
Fiber 4.7g 2.8g 8%
Starch 17.63g 7%
Vitamin K 5.7µg 0µg 5%
Phosphorus 188mg 152mg 5%
Polyunsaturated fat 1.72g 1.078g 4%
Fats 4.27g 1.92g 4%
Vitamin E 0.24mg 0.63mg 3%
Saturated fat 0.989g 0.231g 3%
Zinc 1.47mg 1.09mg 3%
Potassium 223mg 172mg 2%
Vitamin B6 0.153mg 0.123mg 2%
Copper 0.198mg 0.192mg 1%
Monounsaturated fat 1.019g 0.528g 1%
Magnesium 59mg 64mg 1%
Vitamin C 0.2mg 0mg 0%
Net carbs 51.07g 18.5g N/A
Sugar 6.42g 0.87g N/A
Choline 22.1mg 23mg 0%
Tryptophan 0.092mg 0.052mg 0%
Threonine 0.299mg 0.131mg 0%
Isoleucine 0.258mg 0.157mg 0%
Leucine 0.461mg 0.261mg 0%
Lysine 0.215mg 0.239mg 0%
Methionine 0.105mg 0.096mg 0%
Phenylalanine 0.315mg 0.185mg 0%
Valine 0.31mg 0.185mg 0%
Histidine 0.15mg 0.127mg 0%
Omega-3 - DHA 0g 0.015g N/A
Omega-3 - ALA 0.161g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 4% 56% 24% 3%
Protein: 12.96 g
Fats: 4.27 g
Carbs: 55.77 g
Water: 24.23 g
Other: 2.77 g
Quinoa
Quinoa
1
4% 2% 21% 72%
Protein: 4.4 g
Fats: 1.92 g
Carbs: 21.3 g
Water: 71.61 g
Other: 0.77 g
Contains more ProteinProtein +194.5%
Contains more FatsFats +122.4%
Contains more CarbsCarbs +161.8%
Contains more OtherOther +259.7%
Contains more WaterWater +195.5%

Fat Type Comparison

Fat type breakdown side-by-side comparison
27% 27% 46%
Saturated fat: Sat. Fat 0.989 g
Monounsaturated fat: Mono. Fat 1.019 g
Polyunsaturated fat: Poly. Fat 1.72 g
Quinoa
Quinoa
1
13% 29% 59%
Saturated fat: Sat. Fat 0.231 g
Monounsaturated fat: Mono. Fat 0.528 g
Polyunsaturated fat: Poly. Fat 1.078 g
Contains more Mono. FatMonounsaturated fat +93%
Contains more Poly. FatPolyunsaturated fat +59.6%
Contains less Sat. FatSaturated fat -76.6%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Wheat Bread - https://fdc.nal.usda.gov/fdc-app.html#/food-details/172687/nutrients
  2. Quinoa - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168917/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.