White Bread vs. Quinoa
Nutrition comparison of White Bread and Cooked Quinoa
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
white bread
versus
cooked
quinoa
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in white bread and quinoa:
- Both white bread and quinoa are high in calories and dietary fiber.
- For omega-3 fatty acids, quinoa has more dha than white bread.
- Quinoa has 4.7 times less sugar than white bread.
- White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate.
- White bread is a great source of protein.
- White bread is an excellent source of calcium and iron.
USDA sources for nutritional information: White Bread (Bread, white wheat) and Quinoa (Quinoa, cooked) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both white bread and quinoa are high in calories. White bread has 98% more calories than quinoa - white bread has 238 calories per 100 grams and quinoa has 120 calories.
For macronutrient ratios, white bread is lighter in fat and similar to quinoa for protein and carbs. White bread has a macronutrient ratio of 18:74:8 and for quinoa, 15:71:15 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| White Bread | Quinoa | |
|---|---|---|
| Protein | 18% | 15% |
| Carbohydrates | 74% | 71% |
| Fat | 8% | 15% |
| Alcohol | ~ | ~ |
carbohydrates
White bread is high in carbohydrates and quinoa has 51% less carbohydrates than white bread - white bread has 43.9g of total carbs per 100 grams and quinoa has 21.3g of carbohydrates.
dietary fiber
Both white bread and quinoa are high in dietary fiber. White bread has 229% more dietary fiber than quinoa - white bread has 9.2g of dietary fiber per 100 grams and quinoa has 2.8g of dietary fiber.
sugar
Quinoa has 4.7 times less sugar than white bread - white bread has 5g of sugar per 100 grams and quinoa has 0.87g of sugar.
Protein
protein
White bread is a great source of protein and it has 142% more protein than quinoa - white bread has 10.7g of protein per 100 grams and quinoa has 4.4g of protein.
Fat
saturated fat
Both white bread and quinoa are low in saturated fat - white bread has 0.63g of saturated fat per 100 grams and quinoa has 0.23g of saturated fat.
trans fat
Both white bread and quinoa are low in trans fat - white bread has 0.03g of trans fat per 100 grams and quinoa does not contain significant amounts.
Vitamins
Vitamin A
Quinoa and white bread contain similar amounts of Vitamin A - quinoa has 1.5ug of Vitamin A per 100 grams and white bread does not contain significant amounts.
Vitamin E
White bread and quinoa contain similar amounts of Vitamin E - white bread has 0.38mg of Vitamin E per 100 grams and quinoa has 0.63mg of Vitamin E.
Vitamin K
White bread has more Vitamin K than quinoa - white bread has 7.7ug of Vitamin K per 100 grams and quinoa does not contain significant amounts.
The B Vitamins
White bread has more thiamin, riboflavin, niacin, pantothenic acid and folate. Both white bread and quinoa contain significant amounts of Vitamin B6.
| White Bread | Quinoa | |
|---|---|---|
| Thiamin | 0.51 MG | 0.107 MG |
| Riboflavin | 0.255 MG | 0.11 MG |
| Niacin | 4.455 MG | 0.412 MG |
| Pantothenic acid | 0.455 MG | ~ |
| Vitamin B6 | 0.08 MG | 0.123 MG |
| Folate | 127 UG | 42 UG |
Minerals
calcium
White bread is an excellent source of calcium and it has 39 times more calcium than quinoa - white bread has 684mg of calcium per 100 grams and quinoa has 17mg of calcium.
iron
White bread is an excellent source of iron and it has 228% more iron than quinoa - white bread has 4.9mg of iron per 100 grams and quinoa has 1.5mg of iron.
potassium
Quinoa has 35% more potassium than white bread - white bread has 127mg of potassium per 100 grams and quinoa has 172mg of potassium.
Antioxidants and Phytonutrients
carotenoids
Carotenoids are micronutrients commonly found in plants and some animal products. An example is beta-carotene, the notable carotenoid which is a popular source of Vitamin A.[4][5]
For specific types of carotenoids, both white bread and quinoa contain small amounts of beta-carotene.
| White Bread | Quinoa | |
|---|---|---|
| beta-carotene | 2 UG | 3 UG |
| lutein + zeaxanthin | 25 UG | 53 UG |
Omega-3 and Omega-6
omega 3s
For omega-3 fatty acids, quinoa has more DHA than white bread per 100 grams. Both white bread and quinoa contain significant amounts of alpha linoleic acid (ALA).
| White Bread | Quinoa | |
|---|---|---|
| alpha linoleic acid | 0.083 G | 0.085 G |
| EPA | 0.003 G | ~ |
| DHA | ~ | 0.015 G |
| Total | 0.086 G | 0.1 G |
omega 6s
Comparing omega-6 fatty acids, both white bread and quinoa contain significant amounts of linoleic acid.
| White Bread | Quinoa | |
|---|---|---|
| other omega 6 | 0.002 G | 0.003 G |
| linoleic acid | 0.879 G | 0.974 G |
| Total | 0.881 G | 0.977 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Note: The specific food items compared are: White Bread (Bread, white wheat) and Quinoa (Quinoa, cooked) .
White Bread g
()
|
Daily Values (%) |
Cooked Quinoa g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does white bread or quinoa contain more calories in 100 grams?Both white bread and quinoa are high in calories. White bread has 100% more calories than quinoa - white bread has 238 calories in 100g and quinoa has 120 calories.
Does white bread or quinoa have more carbohydrates?
By weight, white bread is high in carbohydrates and quinoa has 50% fewer carbohydrates than white bread - white bread has 43.9g of carbs for 100g and quinoa has 21.3g of carbohydrates.
Does white bread or quinoa contain more calcium?
White bread is a rich source of calcium and it has 39 times more calcium than quinoa - white bread has 684mg of calcium in 100 grams and quinoa has 17mg of calcium.
Does white bread or quinoa contain more iron?
White bread is an abundant source of iron and it has 230% more iron than quinoa - white bread has 4.9mg of iron in 100 grams and quinoa has 1.5mg of iron.