Quinoa vs. White bread — In-Depth Nutrition Comparison
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What are the main differences between quinoa and white bread?
- Quinoa is richer in copper and magnesium, while white bread is higher in vitamin B1, selenium, vitamin B3, iron, folate, calcium, and vitamin B2.
- White bread's daily need coverage for vitamin B1 is 36% higher.
- White bread has 3 times less magnesium than quinoa. Quinoa has 64mg of magnesium, while white bread has 23mg.
- Quinoa is lower in sodium.
- White bread has a higher glycemic index (73) than quinoa (53).
We used Quinoa, cooked and Bread, white, commercially prepared (includes soft bread crumbs) types in this comparison.
Infographic
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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.
| Contains more MagnesiumMagnesium | +178.3% |
| Contains more PotassiumPotassium | +36.5% |
| Contains more CopperCopper | +90.1% |
| Contains more ZincZinc | +47.3% |
| Contains more PhosphorusPhosphorus | +55.1% |
| Contains less SodiumSodium | -98.6% |
| Contains more ManganeseManganese | +17.7% |
| Contains more CalciumCalcium | +747.1% |
| Contains more IronIron | +142.3% |
| Contains more SeleniumSelenium | +685.7% |
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.
| Contains more Vitamin EVitamin E | +186.4% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more CholineCholine | +57.5% |
| Contains more Vitamin B1Vitamin B1 | +398.1% |
| Contains more Vitamin B2Vitamin B2 | +120.9% |
| Contains more Vitamin B3Vitamin B3 | +1060.2% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +164.3% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Vitamin B1 | 0.107mg | 0.533mg | 36% |
| Selenium | 2.8µg | 22µg | 35% |
| Iron | 1.49mg | 3.61mg | 27% |
| Vitamin B3 | 0.412mg | 4.78mg | 27% |
| Sodium | 7mg | 490mg | 21% |
| Folate | 42µg | 111µg | 17% |
| Calcium | 17mg | 144mg | 13% |
| Vitamin B5 | 0.536mg | 11% | |
| Magnesium | 64mg | 23mg | 10% |
| Vitamin B2 | 0.11mg | 0.243mg | 10% |
| Copper | 0.192mg | 0.101mg | 10% |
| Protein | 4.4g | 8.85g | 9% |
| Carbs | 21.3g | 49.42g | 9% |
| Starch | 17.63g | 37.17g | 8% |
| Phosphorus | 152mg | 98mg | 8% |
| Calories | 120kcal | 266kcal | 7% |
| Manganese | 0.631mg | 0.536mg | 4% |
| Vitamin E | 0.63mg | 0.22mg | 3% |
| Vitamin B6 | 0.123mg | 0.087mg | 3% |
| Fructose | 2.43g | 3% | |
| Polyunsaturated fat | 1.078g | 1.602g | 3% |
| Zinc | 1.09mg | 0.74mg | 3% |
| Fats | 1.92g | 3.33g | 2% |
| Choline | 23mg | 14.6mg | 2% |
| Saturated fat | 0.231g | 0.698g | 2% |
| Potassium | 172mg | 126mg | 1% |
| Net carbs | 18.5g | 46.72g | N/A |
| Sugar | 0.87g | 5.67g | N/A |
| Fiber | 2.8g | 2.7g | 0% |
| Vitamin K | 0µg | 0.2µg | 0% |
| Trans fat | 0.027g | N/A | |
| Monounsaturated fat | 0.528g | 0.599g | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - EPA | 0g | 0.001g | N/A |
| Omega-3 - DHA | 0.015g | 0g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
| Contains more WaterWater | +96.6% |
| Contains more ProteinProtein | +101.1% |
| Contains more FatsFats | +73.4% |
| Contains more CarbsCarbs | +132% |
| Contains more OtherOther | +157.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
| Contains less Sat. FatSaturated fat | -66.9% |
| Contains more Mono. FatMonounsaturated fat | +13.4% |
| Contains more Poly. FatPolyunsaturated fat | +48.6% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Starch:
37.17 g
Sucrose:
0 g
Glucose:
1.57 g
Fructose:
2.43 g
Lactose:
0 g
Maltose:
1.67 g
Galactose:
0 g
| Contains more StarchStarch | +110.8% |
| Contains more GlucoseGlucose | +∞% |
| Contains more FructoseFructose | +∞% |
| Contains more MaltoseMaltose | +∞% |
~equal in
Sucrose
~0g
~equal in
Lactose
~0g
~equal in
Galactose
~0g
