White bread vs. Quinoa — In-Depth Nutrition Comparison
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What are the main differences between white bread and quinoa?
- White bread is richer in vitamin B1, selenium, vitamin B3, iron, folate, calcium, and vitamin B2, while quinoa is higher in copper and magnesium.
- White bread's daily need coverage for vitamin B1 is 36% higher.
- Quinoa has 70 times less sodium than white bread. White bread has 490mg of sodium, while quinoa has 7mg.
- White bread has a higher glycemic index (73) than quinoa (53).
We used Bread, white, commercially prepared (includes soft bread crumbs) and Quinoa, cooked types in this comparison.
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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 CalciumCalcium | +747.1% |
| Contains more IronIron | +142.3% |
| Contains more SeleniumSelenium | +685.7% |
| 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% |
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 B1Vitamin B1 | +398.1% |
| Contains more Vitamin B2Vitamin B2 | +120.9% |
| Contains more Vitamin B3Vitamin B3 | +1060.2% |
| Contains more Vitamin B5Vitamin B5 | +∞% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +164.3% |
| Contains more Vitamin EVitamin E | +186.4% |
| Contains more Vitamin B6Vitamin B6 | +41.4% |
| Contains more CholineCholine | +57.5% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
8.85 g
Fats:
3.33 g
Carbs:
49.42 g
Water:
36.42 g
Other:
1.98 g
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
| Contains more ProteinProtein | +101.1% |
| Contains more FatsFats | +73.4% |
| Contains more CarbsCarbs | +132% |
| Contains more OtherOther | +157.1% |
| Contains more WaterWater | +96.6% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.698 g
Monounsaturated fat:
Mono. Fat
0.599 g
Polyunsaturated fat:
Poly. Fat
1.602 g
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 | +13.4% |
| Contains more Poly. FatPolyunsaturated fat | +48.6% |
| Contains less Sat. FatSaturated fat | -66.9% |
Carbohydrate type comparison
Carbohydrate type breakdown side-by-side comparison
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
Starch:
17.63 g
Sucrose:
0 g
Glucose:
0 g
Fructose:
0 g
Lactose:
0 g
Maltose:
0 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
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sugar |
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| Lower in Sodium |
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| Lower in Saturated fat |
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| Lower in Glycemic Index |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
| Rich in minerals | Equal | ||
| Rich in vitamins | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Vitamin B1 | 0.533mg | 0.107mg | 36% |
| Selenium | 22µg | 2.8µg | 35% |
| Iron | 3.61mg | 1.49mg | 27% |
| Vitamin B3 | 4.78mg | 0.412mg | 27% |
| Sodium | 490mg | 7mg | 21% |
| Folate | 111µg | 42µg | 17% |
| Calcium | 144mg | 17mg | 13% |
| Vitamin B5 | 0.536mg | 11% | |
| Magnesium | 23mg | 64mg | 10% |
| Vitamin B2 | 0.243mg | 0.11mg | 10% |
| Copper | 0.101mg | 0.192mg | 10% |
| Protein | 8.85g | 4.4g | 9% |
| Carbs | 49.42g | 21.3g | 9% |
| Starch | 37.17g | 17.63g | 8% |
| Phosphorus | 98mg | 152mg | 8% |
| Calories | 266kcal | 120kcal | 7% |
| Manganese | 0.536mg | 0.631mg | 4% |
| Vitamin E | 0.22mg | 0.63mg | 3% |
| Vitamin B6 | 0.087mg | 0.123mg | 3% |
| Fructose | 2.43g | 3% | |
| Polyunsaturated fat | 1.602g | 1.078g | 3% |
| Zinc | 0.74mg | 1.09mg | 3% |
| Fats | 3.33g | 1.92g | 2% |
| Choline | 14.6mg | 23mg | 2% |
| Saturated fat | 0.698g | 0.231g | 2% |
| Potassium | 126mg | 172mg | 1% |
| Net carbs | 46.72g | 18.5g | N/A |
| Sugar | 5.67g | 0.87g | N/A |
| Fiber | 2.7g | 2.8g | 0% |
| Vitamin K | 0.2µg | 0µg | 0% |
| Trans fat | 0.027g | N/A | |
| Monounsaturated fat | 0.599g | 0.528g | 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 | 0.001g | 0g | N/A |
| Omega-3 - DHA | 0g | 0.015g | N/A |
| Omega-3 - ALA | 0.166g | N/A | |
| Omega-6 - Eicosadienoic acid | 0.002g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
33%
11%
Minerals Daily Need Coverage Score
56%
38%
Comparison summary
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 4.8g)
Which food contains less Sodium?
Quinoa contains less Sodium (difference - 483mg)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.467g)
Which food is lower in glycemic index?
Quinoa is lower in glycemic index (difference - 20)
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
?
The foods are relatively equal in price ($)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.