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  6. Quinoa vs. Wheat Bread

Quinoa vs. Wheat Bread — In-Depth Nutrition Comparison

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Important differences between quinoa and wheat Bread

  • 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.
  • Quinoa is lower in sodium.

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

Infographic

Quinoa vs Wheat Bread 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.
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%
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%
Contains less SodiumSodium -98.8%
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%
~equal in Magnesium ~59mg
~equal in Copper ~0.198mg

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.
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%
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%
Contains more Vitamin EVitamin E +162.5%
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 B6Vitamin B6 +24.4%
Contains more Vitamin KVitamin K +∞%
Contains more FolateFolate +104.8%
~equal in Vitamin A ~0µg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Choline ~22.1mg

All nutrients comparison - raw data values

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

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
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
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
Contains more WaterWater +195.5%
Contains more ProteinProtein +194.5%
Contains more FatsFats +122.4%
Contains more CarbsCarbs +161.8%
Contains more OtherOther +259.7%

Fat Type Comparison

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

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